Recoup Recovery | Treating Injuries with the RICE method
HOW TO USE THE R.I.C.E. METHOD TO RECOVERY FROM YOUR INJURY
Whether as a result of aging, disease, accident, or a combination of these factors, injuries are especially common among active individuals. Even when proper form and technique are followed, injuries can occur during running, working out, or playing a sport.
Once you are injured, it is imperative to act quickly to ensure the injury doesn’t get worse, and to help alleviate pain.
Knee, ankle, elbow, and shoulder injuries are some of the most common athletic injuries and even minor injuries can require several weeks to heal, and major injuries can take up to a year.
One of the best tried and true recovery methods when this has happened is R.I.C.E.
What is the RICE method?
The RICE method is a common approach to treating minor injuries. It's a simple and effective technique that has stood the test of time.
Here's how to deal with minor injuries to your body, according to the RICE method.
- Rest: Don’t try and push through the pain once you have sustained an injury. Doing this can cause the injury to worsen. Instead, immediately stop and rest the injured area.
- Ice: Use a cold compress or ice on the injury for about 30 minutes, but don't leave it on longer than this, which can lead to swelling and dehydration.
- Compression: In addition to icing, it is important to use hot compression on the injured area. This will help reduce swelling and increase blood flow to the area after icing.
- Elevation: Whenever you are sitting or laying down, be sure to elevate the injury above the level of your heart to keep swelling down.