No matter what kind or level of sport we play, there will always be some common occurrences. One of those are injuries. When there is an injury, fluid can collect in the area. This extra fluid causes swelling and, if there is enough extra fluid, the pain may worsen. No matter how small the injury may seem, follow these 4 simple steps to start your recovery.
RICE is short for rest, ice, compression, and elevation. RICE started immediately after a minor injury can help to relieve the pain and keep the area from swelling
Resting an injured area is necessary to allow the body time to get the effects of the trauma under control and avoid additional stress and damage to the injured tissue. The period of rest required will vary depending on the severity of the injury (e.g. days to weeks). People who do not rest an acute injury can prolong the inflammation period and increase the healing time required, thereby delaying the recovery. Do not use or bear weight (such as standing or walking) until evaluated by a health care provider.
Ice applied promptly to an injury can slow down or minimize some of the inflammation. The cold causes a closing of the arterioles in the tissue, which reduces the bleeding. The local tissue metabolism slows down reducing its need for oxygen and nutrients, and the nerve impulses are slowed considerably to reduce the pain that's felt, providing a numbing effect. Example of ice treatment includes using an ice bag for 15-20 minutes .
Compression is an application of a pressure bandage or similar item around the injured area. Its purpose is to help control swelling and to provide mild support. Any wrap should be applied carefully. Too tight a bandage could constrict or interrupt vital circulation to the area. Fingers or toes beyond the bandage should remain pink and not become "tingly." The elastic bandage should be taken off every 4 hours and reapplied.
Elevation involves raising the injured area above the level of the heart as much as possible. This position promotes the lessening or elimination of swelling through the use of gravity and lymph drainage system. Elevation can be done with several pillows.
This information should only be used as a guide and does not replace the assessment of a professional health care provider.
Tez is a registered physiotherapist with Pinnacle Sports Physiotherapy Centers. www.pinnaclephysio.com or call (250) 762 3322.
RICE: the first step
