October 2009 Newsletter – RICE
With school and sports now in full swing, we need to have done our homework to prepare for what to do when an injury occurs. Remember RICE? As soon as possible after an injury, such as a knee or ankle sprain, you can relieve pain and swelling and promote healing and flexibility with RICE.
Rest – Rest and protect the injured or sore area. Stop, change, or take a break from any activity that may be causing your pain or soreness. An injury will not heal if you continue to provoke it.
Ice – Cold will reduce pain and swelling. Apply an ice or cold pack immediately to prevent or minimize swelling. Apply the ice or cold pack for 10 to 20 minutes, 3 or more times a day. Take a break of at least 20 minutes between ice applications to allow blood flow to return.
Cold packs
- Bags of frozen peas or corn are inexpensive, last 10 to 20 minutes, and mold well to your body.
- Mix 3 cups (710 mL) water and 1 cup (235 mL) rubbing alcohol in a freezer bag. Seal the bag and place it in the freezer until slush forms. Refreeze the bag when the slush melts.
- You can also buy cold packs that can be reused. Store them in your freezer. Some of them are designed to wrap around an injured area, such as an arm or knee.
Compression – Compression, or wrapping the injured or sore area with an elastic bandage (such as an Ace wrap), will help decrease swelling. Wrap from distal to proximal (from the farther end of the extremity to the closer end), and don’t wrap it too tightly since this can cause more swelling below the affected area. Loosen the bandage if it gets too tight. Signs that the bandage is too tight include numbness, tingling, increased pain, coolness, or swelling in the area below the bandage. Talk to your health professional if you think you need to use a wrap for longer than 48 to 72 hours; a more serious problem may be present.
Elevation – Elevate the injured or sore area on pillows while applying ice and anytime you are sitting or lying down. Try to keep the area at or above the level of your heart to help minimize swelling.
After 48 to 72 hours, if swelling is gone, you may apply heat to the area that hurts. Heat can increase swelling if it is used too soon after an injury, but can help relax and heal your muscles and soft tissues by increasing blood circulation. This can be especially helpful if a joint is stiff from being immobilized or in cases of osteoarthritis.
Do not apply ice or heat directly to the skin. Always keep a cloth between your skin and the ice or heat pack. You should also avoid falling asleep while using either of these modalities. You may also alternate between heat and cold, which often helps with cases of chronic swelling.
If injuries are more severe or symptoms do not improve, you should follow up with a health care professional (physical therapist, school team athletic trainer, or doctor). Did you know that high school athletes within the Salem-Keizer School District may be eligible for 3 free physical therapy sessions if they were recently injured in a sport at school? You may discuss this option with your local high school athletic trainer or contact our office with any questions.
- Gina Paine PT, DPT, Staff Physical Therapist @ TAI Valley South
October 2009 Newsletter – RICE
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