What’s the RICE Method?
The RICE method is a simple series of steps for the treatment of a variety of injuries, including joint injuries, fractures, and contusions (otherwise known as bruises). It’s useful as both first-aid and as a kind of long-term treatment method. It’s quick, basic, and should be performed as soon as possible after any sort of sports injury. For this site’s purposes, we shall be handling the procedure as it refers to sprains.
RICE is really an acronym for Rest, Ice, Compression, and Elevation. Definitely makes it easier to bear in mind, especially if you need to take care of an injury when hurt. This specific protocol must be used for no less than 48 hours after the initial sprain, or longer based on the degree of the sprain. You should realize that the RICE method won’t replace expert medical care.
Step 1: Rest
Rest basically means quit moving the sprained joint. It is both the most basic and most challenging phase. This is principally accurate for athletes, who are witout a doubt especially susceptible to injuries, because so many athletes “push through the pain”. It is just as tricky if it’s a joint that’s continually in use, for example in a sprained ankle. Whilst pushing through the pain may help you become more impressive than most, it’s certainly not supporting the sprain.
Step 2: Ice
Apply ice, a cold pack, or a cold compress on to the injury as soon as possible. If using actual ice, make certain they’re in a plastic bag or in a cloth because ice might lead to cold harm for the skin. It is also essential to remove the cold in 15 or 20 minutes and let the joint to warm up again, likewise for at least 15 to 20 minutes. Follow this on-off pattern as often as possible, at least 3 times per day.
Step 3: Compression
Wrap the injured joint with an elastic bandage or wrap. Hold the sprain as firmly and securely as you possibly can, but be sure not to block blood flow. To keep your blood stream flowing properly, hold the injury more loosely on the side nearest to the heart. This is going to let the blood out of the sprained joint to help maintain proper circulation. As soon as the injured joint has been correctly supported you ought to attach the wrap with something to ensure that it doesn’t undo over time.
Step 4: Elevation
Have the injured joint higher than the level of the heart. In the event that you have a foot sprain, recline and prop it on a cushion. If perhaps you have a thumb sprain, lie down and support the hand. Not all injuries are convenient to raise, but it will be useful to do this.
How does it work?
The main purpose of the RICE method is to stop swelling. Any time a joint is hurt, the nearby areas are damaged. This leads to some internal bleeding and some increase of fluid when the body tries to protect against more serious damage. Unfortunately, that same fluid buildup translates into the pain and stiffness connected with a sprain. The swelling may also increase the recovery time for sprains. Rather, follow the RICE method for the speediest, least painful rehabilitation from a sprain.
Click here for more information about some medications for sprains that can help manage the pain and swelling while it heals.