What is the RICE Method?
The RICE method is an effective combination of actions for the treatment of a number of injuries, like joint injuries, fractures, and contusions (otherwise known as bruises). It can be valuable as either first-aid as well as a type of ongoing therapy. It is quick, basic, and ought to be performed right after almost any athletic injury. For these purposes, we shall deal with the method as it applies to sprains.
RICE is actually an abbreviation for Rest, Ice, Compression, and Elevation. Certainly makes it much simpler to recollect, particularly if you have to take care of your own injury while hurt. This particular protocol ought to be utilized for no less than 48 hours following initial sprain, or longer based on the degree of the sprain. You should keep in mind that the RICE method won't replace professional medical care.
The Steps to the RICE Method
Step 1: Rest
Rest means quit using the sprained joint. This is the most straightforward and most challenging part. This is particularly correct with sports athletes, that happen to be witout a doubt particularly susceptible to injuries, since a lot of athletes try to overcome the pain. It is equally tricky if it's a joint which is consistently active, for instance with an ankle sprain. When this may help you become stronger than most, it's not supporting the sprain.
Step 2: Ice
Apply ice, an ice pack, or a rag soaked in ice water on the injury as quickly as possible. If making use of ice, ensure that they're in a bag or in a cloth since the ice cubes might lead to cold damage to the skin. It's equally important to remove the ice in 15 or 20 minutes and allow the injury to warm once more, also for around 15 to 20 minutes. Stick to this pattern as frequently as possible, at least 3 times daily.
Step 3: Compression
Wrap the injured body part with an elastic bandage or wrap. Hold the injury as snugly and securely as is feasible, but don't cut off circulation. To keep your circulation going correctly, hold the injury looser on the side nearest to your heart. This ought to let the blood out of the sprained joint to help maintain proper circulation. As soon as the damaged joint has been effectively supported you ought to attach the end of the bandage in order that it doesn't loosen up in time.
Step 4: Elevation
Have the damaged joint raised higher than the height of your heart. In the event that you do have a sprained foot, lie down and put it on a cushion. If perhaps you have a sprained thumb, lie down and support the hand. Only some injuries are convenient to elevate, but it surely will be beneficial to do so.
Why does it work?
The primary reason for the RICE method is to prevent inflammation. Any time a joint is damaged, the surrounding areas are broken. This causes some internal bleeding and some increase of fluid as the body makes an effort to avert more serious damage. Unfortunately, that same fluid build-up brings about the pain and stiffness connected with a sprain. The swelling can also increase the time to recover for sprains. Rather, follow the RICE method for the speediest, least painful recuperation from a sprain.
The RICE method is an effective combination of actions for the treatment of a number of injuries, like joint injuries, fractures, and contusions (otherwise known as bruises). It can be valuable as either first-aid as well as a type of ongoing therapy. It is quick, basic, and ought to be performed right after almost any athletic injury. For these purposes, we shall deal with the method as it applies to sprains.
RICE is actually an abbreviation for Rest, Ice, Compression, and Elevation. Certainly makes it much simpler to recollect, particularly if you have to take care of your own injury while hurt. This particular protocol ought to be utilized for no less than 48 hours following initial sprain, or longer based on the degree of the sprain. You should keep in mind that the RICE method won't replace professional medical care.
The Steps to the RICE Method
Step 1: Rest
Rest means quit using the sprained joint. This is the most straightforward and most challenging part. This is particularly correct with sports athletes, that happen to be witout a doubt particularly susceptible to injuries, since a lot of athletes try to overcome the pain. It is equally tricky if it's a joint which is consistently active, for instance with an ankle sprain. When this may help you become stronger than most, it's not supporting the sprain.
Step 2: Ice
Apply ice, an ice pack, or a rag soaked in ice water on the injury as quickly as possible. If making use of ice, ensure that they're in a bag or in a cloth since the ice cubes might lead to cold damage to the skin. It's equally important to remove the ice in 15 or 20 minutes and allow the injury to warm once more, also for around 15 to 20 minutes. Stick to this pattern as frequently as possible, at least 3 times daily.
Step 3: Compression
Wrap the injured body part with an elastic bandage or wrap. Hold the injury as snugly and securely as is feasible, but don't cut off circulation. To keep your circulation going correctly, hold the injury looser on the side nearest to your heart. This ought to let the blood out of the sprained joint to help maintain proper circulation. As soon as the damaged joint has been effectively supported you ought to attach the end of the bandage in order that it doesn't loosen up in time.
Step 4: Elevation
Have the damaged joint raised higher than the height of your heart. In the event that you do have a sprained foot, lie down and put it on a cushion. If perhaps you have a sprained thumb, lie down and support the hand. Only some injuries are convenient to elevate, but it surely will be beneficial to do so.
Why does it work?
The primary reason for the RICE method is to prevent inflammation. Any time a joint is damaged, the surrounding areas are broken. This causes some internal bleeding and some increase of fluid as the body makes an effort to avert more serious damage. Unfortunately, that same fluid build-up brings about the pain and stiffness connected with a sprain. The swelling can also increase the time to recover for sprains. Rather, follow the RICE method for the speediest, least painful recuperation from a sprain.
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