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Have you ever been the victim of an unforeseen injury? Whether it is that a hidden curb that took out your ankle on a grocery shopping trip, an accidental slip down the stairs that leaves your knee twisted underneath you, or an athletic injury from your weekend basketball game, proper injury management, that includes rest, ice therapy, compression, and elevation may be essential for a full recovery.
These injuries have rabid onset and occur almost immediately. You may feel pain, discomfort, loss of function and are unable to perform your task at hand. These acute injuries call for treatment and the most common treatment is called "RICE". This acronym stands for Rest, Ice Therapy, Compression, and Elevation. They are the four steps used in first aid injury management to address these types of injuries.
A major part of injury is swelling, and although swelling is part of the healing process, too much swelling can impede the healing process and decrease one's ability to return to activity. If swelling can be controlled initially, the amount of time for injury rehabilitation will be reduced. Initial injury management should include rest, ice, compression and elevation- RICE.
The guidelines for RICE are as follows:
Rest- stop the activity that has caused the injury or will make it worse. Rest will vary depending on the severity of the injury
Ice- an ice wrap should be applied for 20 minutes- this will help with initial swelling. A good rule of thumb is to apply a cold pack treatment to a recent injury for 20 minutes, and repeat every 1 to 1.5 hour throughout the waking day.
Compression- applying compression wraps/elastic bandages can reduce and prevent excessive swelling. Bandage should always reach the largest muscle area below the injury to the largest muscle group above the injury.
Elevation- Raise the injured area at least, or slightly above heart level. The force of gravity can reduce swelling. Support the affected area in the most comfortable position afforded.
If an unforeseen injury jumps out and bites you in the ankle, knee, lower back or other body part apply first aid immediately using the RICE method. Rest your affected body part, provide ice therapy to your injury site, put something on it that slightly restricts the blood flow and elevate your injury above your heart to reduce the secondary swelling. Manage your injury with RICE and you'll be back before you know it. If you experience extreme swelling, intense pain, deformity, or simply because you are not sure, you should visit your physician as well as performing these initial injury management procedures. Don't forget the RICE principle for your trip there.
-- Tom Bomar is a health and wellness professional, certified as a strength and conditioning specialist and member of the National Strength and Conditioning Association. He provides Fitness Professional business, education, and travel opportunities through Fit Pro Biz
Quality re-usable ice wrap products that provide cold therapy benefits as well as compression benefits can be found at http://ultimateicewraps.com
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