First Author: Robert Hopper

Second Author: Ashley Odglen

Article

If R.I.C.E. treatment method is used within 24 hours of injury it can cut weeks off your recovery time!^[1]

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 The RICE principle is an easy way to deal with acute injury. ^[3]

R--Rest (If pain persist you should stop)

I--Ice (20 mins every 2 hours)

C--Compression (Firm, but not tight, can ice during compression)

E--Elevation (Drains fluid)

Important tips when using RICE:

      -The application of ice will increase blood flow to the skin.  It also can lessen the flow of the bleeding under the skin. 

     However, stop icing the injury if you see discoloration.

      -Do not ice bare skin.  Use a thin barrier to protect the skin.

      -Compression can prevent the injuried area from swelling.

      -Some belive that heat can cause swelling if not used correctly.^[4]

Don't go back to full speed!

Once the injured area begins to heal, do M.S.A. techniques.

M --- Movement - Work at establishing a full range of motion as soon as possible after an injury.

     This will help maintain flexibility during healing and prevent the scar tissue formed by the injury from limiting future performance.

S --- Strength - Gradually strengthen the injured area once the inflammation is controlled and a range of motion is re-established.

A --- Alternate Activities - Do regular exercise using activities that do not strain the injured part.

     This should be started a few days after the injury, even though the injured part is still healing.^[5]

Get Back to Running!

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