TREATING ATHLETIC INJURIES WITH RICE

Sports injuries can occur no matter how careful people are. Many injuries are caused from overusing muscles and joints. Overuse injuries should not be ignored. They can take a long time to heal. Most sports injuries caused by overuse can be treated at home with RICE therapy.

The 4 steps to take for RICE therapy are: rest, ice, compression, and elevation.

Rest is very important. Rest the affected area, do not use or bear weight (standing, walking, etc.), until evaluated by a provider. Avoid activities that cause pain or swelling to your injury. Pay attention to aches and pains. Exercising before an injury has healed may worsen the injury and increase the chance of re-injury. Rest is needed for repair. Rest an injury until it no longer hurts.

Ice is the most effective, safest, and cheapest first aid treatment for injuries. Apply ice as soon as possible. Applying ice relieves the pain, slows the blood flow to the injury, and reduces the swelling. Ice also speeds the repair process. Apply a cloth-covered ice pack to the affected area for no more than 20 minutes at a time, 4 to 8 times a day.. A one-or two-pound package of frozen corn or peas makes an excellent ice pack. They mold to most joints and can be refrozen for repeated use.

Ice massage can be applied to an injured area with slow, circular motions. Freeze water in a paper cup. Tear off the upper edge to expose some ice. Gently massage the injured area for 5 to 10 minute intervals. Do this on and off for a couple of hours. To avoid skin damage stop icing once the skin is numb.

The healthcare provider may suggest applying an elastic bandage to the area to help reduce swelling. Apply a compression bandage such as an elastic wrap. An elastic wrap helps to reduce the amount of swelling and loss of motion. Be careful not to apply the bandage too tightly. The bandage is meant to reduce swelling, not block blood flow to the injury.

Elevation reduces swelling at the injury site. The affected part should be elevated so it is 12 inches above the heart to help reduce swelling.

Seek medical care if your injury appears more serious than a mild overuse injury. In the meantime, follow the RICE steps. They will relieve pain and prevent further damage. Also seek medical care for:

injuries to joints that "popped" and became immediately difficult to use
injuries that do not get better with home care within 7 to 10 days

Remember, many overuse injuries can be treated successfully at home. Appropriate care will keep you exercising longer and without long-term injuries. Listen to your body and stop when it is fatigued. Doing this will prevent many overuse injuries from occurring.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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