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Injuries - R.I.C.E.


No matter how hard we try, we sometime have to deal with injuries. If the injury is minor, such as a minor strain (injury to muscles) or a minor sprain (injury to ligaments), it can be treated with RICE--Rest, Ice, Compression, and Elevation. If the injury is severe, if there is severe pain, if there is persistent pain, or if there is severe swelling, it's time to see a doctor. Also if there is a major drop in your performance, see a doctor. The rest of what follows explains RICE and what you need to do.

When you are injured, fluid accumulates in the injured area causing swelling. Swelling limits motion of the injured area and may contribute to paint if it is severe enough. RICE is important because swelling is hard to reverse once it's been there awhile. You want to prevent it in the first place.

Rest is necessary to keep an injury from getting worse. This doesn't mean you have to totally stop. You can try continuing an activity if pain allows. If the pain persists stop the activity.

Ice can effectively decrease pain from an injury. Icing deadens pain and increases blood circulation to the skin which is OK and decreases circulation to deeper areas where bleeding may be occurring. Apply ice as soon as possible. Ice for 20 minutes and then remove the ice. Place a thin layer of material between the ice and the bare skin. Repeat icing for 20 minutes every two hours.

If the skin turns white or blue during icing stop at once.

Compression can prevent fluid from accumulating (prevent swelling). Use an elastic wrap or stocking. Compression should be applied at once. Compression needs to be firm but not too tight. If the part of the arm or leg farthest from the heart throbs, the wrap is too tight and should be loosened. Ice over compression. Reapply compression wraps every four hours.

Elevation of the injured area limits swelling by draining the fluid.

Once the injury is under control, you need to get back in shape. Remember that just because the injured area doesn't hurt doesn't mean that everything is OK. You need execute a conditioning program to restore motion and strength to the injured area. Until you do, you risk further injury.

What about heat?

Because there is controversy about applying heat, I've looked at several sources on the web for information on when to use heat and when to use cold. Heat promotes healing because it promotes blood flow. It also relaxes muscles and eases pain. The disadvantage of heat is that it can increase swelling. That's why cold is recommended right after an injury. Heat is recommended for later when swelling is gone. Heat can be useful after about 48 hours.

Remember that this information is not a substitute for medical advise. If the pain is severe or persists see a doctor.

Once the injured area begins to heal, do M.S.A. techniques. M.S.A. stands for movement, strength, and alternate activities.

M --- Movement - Work at establishing a full range of motion as soon as possible after an injury. This will help maintain flexibility during healing and prevent the scar tissue formed by the injury from limiting future performance.

S --- Strength - Gradually strengthen the injured area once the inflammation is controlled and a range of motion is re-established.

A --- Alternate Activities - Do regular exercise using activities that do not strain the injured part. This should be started a few days after the injury, even though the injured part is still healing.

References

http://www.gaia-ultimate.com