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Many athletes have heard of R.I.C.E. therapy after injuries or a hard day of training because they have had to use R.I.C.E. for healing. The musculoskeletal system comprises some of the largest systems in the body, and the ones most likely to be injured. R.I.C.E. stands for Rest, Ice, Compression, Elevation, and is one of the most recommended go-to therapies immediately following an injury to the musculoskeletal system. Learn why that is and how R.I.C.E. can benefit you after training hard or sustaining an injury!
The Power of R.I.C.E. Therapy
R.I.C.E. therapy is a common approach to treating acute musculoskeletal injuries like sprains and strains. Its ability to reduce inflammation, swelling and pain is behind its popularity.
By incorporating the R.I.C.E. therapy method immediately after injury, you can speed up recovery and eliminate much of the pain. The four parts of R.I.C.E. therapy can be done together, separately or in any combination. Read on to learn more about the specific of each step.
Rest
For the on-the-go patient, rest can be one of the most challenging parts of healing, but is also one of the most essential. Rest allows your body to use its energies for healing. The good news is that rest doesn’t mean you have to be completely inactive. The goal is to retain as much strength and mobility of the injured soft tissues as possible. Some movement can actually decrease swelling, but too much will have the opposite effect.
Listen to your body. Look for cues that mean that you are doing too much too soon. One of our experienced staff members at can work with you to define the appropriate amount of movement tissues can handle.
Ice
Ice stimulates vasoconstriction of the blood vessels in the area being iced, reducing swelling and inflammation by restricting the concentration of fluid impacting the soft tissue at the injury site. Ice numbs the injured area reducing pain.
For effective, safe therapy, apply ice to the injury site for 15-20 minutes, every couple of hours in the first forty-eight hours following your injury. It is important to wrap the ice in a moistened towel or cloth to avoid superficial nerve or skin damage from overexposure to cold temps of the ice.
What About Heat?
After 72 hours, the main benefits from icing will decrease and heat can help improve healing times. Heat increases circulation while relaxing tensed muscles and stiff joints. It prepares tissue for the forthcoming rehabilitation process.
Compression
Your main benefit for adding compression to your injury treatment is to help with swelling. A side benefit is you give added support to the injured area helping protect it from further injury while reducing pain caused from movement.
Common tools for applying compression treatment include a compression sock, compression tape, an Ace bandage, or a brace.
It is very important that you don’t apply too much compression. This could result in restriction blood flow which can trigger a whole gamut of other problems.
Allow for expansion when you wrap the injured area because you will swell causing bandages to tighten. If a bandage is too tight you can experience numbness, tingling, increased pain, coolness, or swelling in the area below the bandage.
Elevation
Proper elevation means you have the injured area at a level above your heart. Why? Gravity helps to drain the excess fluid from around the injured tissue. This drained fluid returns to central circulation and allows your swelling to decrease.
Decreasing the swelling helps to reduce pain symptoms while also promoting cellular homeostasis. Cellular waste products move towards the heart helping promote tissue recovery.
Gradually Return to Activity Levels
The absence of pain and soreness does not mean you are healed. A member of our team will help you implement a post-injury exercise plan to keep you moving, but keep you away from reinjury. As tempting as it may be to jump right back into the things you love, a little self-restraint can keep you off the sidelines and in the game longer.
Call for a Consultation on R.I.C.E. Therapy
Texas Spine & Sports Therapy Center is committed to helping you recover quickly and as comfortably as possible so you can return to your normal, active lifestyle. Call (512) 806-0015 now for a FREE R.I.C.E. therapy consultation and to book an appointment for physical therapy.