The RICE Routine for Athletic Injuries
The standard first-aid routine for most strains, sprains, and pulls caused by overuse during exercise is RICE, which stands for rest, ice, compression, and elevation. If you think your injury may be serious, or if it does not heal after using the RICE routine for several days, see your doctor.
Rest: Stop exercising immediately. Don’t put any weight on the affected area for 24 hours.
Ice: Apply an ice pack to the affected area to reduce swelling. (Place the ice in a sealable plastic bag and wrap it in a towel.) Reapply ice for 20 minutes every hour during the first 24 to 48 hours while you’re awake.
Compression: Wrap an elastic bandage around the area, being careful not to wrap it so tightly as to interfere with blood flow. Compression also helps control swelling.
Elevation: Raise the affected joint or limb higher than your heart so that gravity can help prevent blood and other body fluids from collecting at the injury site.
You can take an over-the-counter painkiller such as aspirin, acetaminophen, or ibuprofen. Aspirin and ibuprofen also help reduce inflammation. After 1 or 2 days of RICE, begin gently stretching the affected area. Don’t stretch to the point at which it becomes painful, or you could damage the muscle again. Your doctor or a physical therapist can recommend simple exercises tailored to the specific injury to help you regain strength.
Posted in Tips and Advices
Articles you might be interested:
Eliminate Empty Carbs from Your Diet to Achieve Better Complexion
Is your face filled with pimples or acne? If that is the case, then it is advisable that you minimize your intake of empty carbs and sweets. Based from recent research, there is a big connection b...Read More
The Realities of Fast Food to Lose Weight
In reality, many people are fond of fast food restaurants. It is realistically filling, cheap, and, well, fast (hence the “fast food”). Many students and most professionals eat or take-out from fa...Read MoreWhat Is Natural and Healthy Sexual Behavior for Children?
Children are curious, exploratory, and mimic adults. While some adults want to believe that children are not sexual—that is, curious about their bodies, genitals, physical pleasure, other kids and t...Read More
Diabetic Retinopathy
Diabetic retinopathy is an eye disorder caused by diabetes, a chronic disease that can damage blood vessels, including those in the eye. A leading cause of blindness in adults in the United ...Read More
Benefits Of Fish Oil
"An apple a day keeps the doctor away" a very famous quote from apple. Well, not only apple can do that, Fish oil can as well. Fish oil can keep illnesses away such as Azheimer, schizophreni...Read More
Syphilis
A sexually transmitted disease (STD) that causes a skin sore and rash and may be transmitted from an infected mother to her unborn child during delivery. Syphilis was first recorded as a maj...Read More
Weight Loss Foods You Must Buy in the Upcoming Year
Has 2012 ended and you’re still not able to lose weight? If that is the case, then you must not miss the chance next year. So how can you succeed in shedding off the excess pounds? What you need t...Read More
