Rest Ice Compression Elevation

When you injure yourself, the immediate treatment for almost any injury whether it is a pulled muscle, strained ligament or joint or even more severe injuries is the same. The first principle of injury management is R.I.C.E., a four-part program with each letter standing for one method of treatment. R.I.C.E. is the safest, and most often recommended medical treatment used within the first 24 hours to prevent further injury and aid healing.

REST of the involved body part is necessary to avoid increasing or complicating the injury by tearing more tissue. Immediate rest/immobilization is recommended. This at minimum means reducing or eliminating athletic activity for a few days depending on the severity of the injury. Crutches or a sling may be necessary to decrease use of the injured area.

ICE used to reduce the pain, heat, muscle spasm and swelling of an irritated muscle or joint, and is the single most effective treatment to use in the first 24 hours. It decreases the blood flow from the injured blood vessels because it causes them to contract, reducing bruising and swelling. There are many forms of ice available for use; ice cubes in a towel, briefly dipped in water, as well as commercial ice packs, freezable and instant chemical packs. An inexpensive homemade ice pack is a bag of frozen peas or corn, which will mold to the shape of the injured part. Make sure it is marked when you put it back in the freezer so it won’t get eaten by accident! Ice massage using water frozen in a paper cup is also very effective. Apply all forms of ice 10-20 minutes, 3-4 times per day. For minor open wounds, ice treatments are recommended until the bleeding has stopped. Ice treatments for 3-4 days are recommended for closed wounds such as sprains, strains and bruises. Note: Because heat causes the blood vessels to enlarge, encouraging bleeding, heat is not recommended for early treatment of an injury.

COMPRESSION like ice, will decrease circulation to the injured area, and will reduce current swelling, and limit additional swelling. An elastic compression (Ace) bandage will also help decrease pain and limit motion. When applying an elastic bandage, start wrapping farthest away from your heart (closest to your fingers or toes) to help gently squeeze swelling out of an injured limb. Make sure it is not too tight (fingers turning purple, etc.) as blood flow is necessary to keep tissue alive.

ELEVATION also controls swelling by encouraging blood flow back toward the heart. This slows the flow to the injured area. Lifting the injured part above the heart will allow the swelling to drain, and slow accumulation of more fluid. Sitting with the injured leg straight out will not reduce swelling as much as lying down with the leg elevated on a pillow above the heart.

R.I.C.E. is a simple method of preventing further tissue injury as well as adding healing. For example, if you have a sprained ankle. Rest it. Pack it in ice. Put an elastic (Ace) bandage around it. Elevate it above your heart. Swelling usually starts within seconds of an injury, so begin R.I.C.E. as soon as possible.