Super Fitness Health BlogWhat is the RICE Method?
What’s the RICE Method?
The RICE method is a straightforward few steps for treating an assortment of injuries, including sprains, bony injury, and contusions (that’s bruises to the rest of us). It is useful as both immediate treatment and as a kind of extended therapy. It’s fast, easy, and should be done right after any sports injury. For these purposes, we shall deal with the process the way it is applicable to sprains.
The RICE is actually an acronym for Rest, Ice, Compression, and Elevation. This certainly makes it easier to remember, particularly if you must take care of a sprain duringpain. The following method should be utilized for a minimum of 48 hrs after the initial sprain, or more time based on the grade of the sprain. Remember to realize that the RICE method won’t replace expert medical treatment.
The Steps
Step 1: Rest
Rest basically means quit moving the sprained joint. This part is the most straightforward and most difficult part. This is especially the case with professional athletes, that happen to be already extra prone to injuries, because so many athletes ignore the pain. It’s similarly challenging if it’s a joint which is constantly being used, such as in a sprained ankle. Even though this may allow you to be more impressive than most, it’s certainly not facilitating the recovery of the sprain.
Step 2: Ice
Apply ice, a coldpack, or a rag soaked in ice water on to the injury as quickly as possible. If working with actual ice, be sure they are in a plastic bag or wrapped in a towel as the ice might lead to cold damage to the skin. It’s equally important to remove the cold once you have applied it for 15 or 20 minutes and permit the sprain to warm up once again, likewise for about 15 or 20 minutes. Follow this alternating process as much as possible, or at a minimum 3 times daily.
Step 3: Compression
Wrap the damaged body part with an elastic bandage or wrap. Hold the joint as firmly and securely as you possibly can, but don’t stop blood flow. To keep bloodstream moving properly, support the sprain more loosely on the side closest to the heart. This is going to let the blood out of the sprained joint to help maintain proper blood circulation. Once the sprain has been properly supported you need to secure the end of the wrapping with something to ensure that it won’t undo as time passes.
Step 4: Elevation
Keep the sprained joint elevated over the level of your heart. In cases where you’ve got a sprained foot, lie down and put the damaged foot a cushion. If perhaps you have a thumb sprain, lie down and support the hand. Only a few injuries are convenient to raise, however it will be useful to do this.
How does it work?
The central intent behind the RICE method is to protect yourself from inflammation. Any time a joint is hurt, the surrounding regions are broken. This will cause some internal bleeding and some accumulation of fluid as the body tries to avert worse injury. Sadly, that same fluid accumulation translates into the discomfort and loss of mobility associated with a sprain. It might also increase the recovery time for sprains. Rather, stick to the RICE method for the shortest, least painful recovery from a sprain.
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