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It is critically important to apply ice and compression immediately after an injury. Studies show that recovery from an injury is directly related to how soon ice and compression are applied. More Ice Therapy facts »
Treating Sports Injuries
Category: RICES
Jun 10, 2007
Pain and swelling are signs of a workout injury. Just what you didn't need, right?
The quickest way to return to the court, gym or track is the RICE method, according to "Men's Health: Best Sports Injuries Handbook" (Rodale, 96 pages, $9.95). RICE stands for rest, ice, compression and elevation. Here's how it works:
Rest: Stop the activity. Get off your feet if there's swelling or black and blue coloration. Put some weight on minor sprains to test the level of pain. Try to move injured joints. If you can't or the pain is intense, see a doctor.
Ice: Apply ice to the swelling for 20 minutes every 4 to 6 hours for the first couple of days. Continue until the swelling subsides. Wrap the ice in a towel to protect the skin from frostbite.
Compression: Simply, it's pressure applied to the area of swelling. Bandages and tape can be used. Leave your shoe on if the sprain is to an ankle. Remove it when you can apply an ice pack.
Elevation: By keeping the injured area above your heart, you'll minimize swelling by heading off fluid buildup.