R.I.C.E. for treating sprains, strains and contusions
R.I.C.E. – FOOD FOR THOUGHT
The day before basketball practice begins, your starting point guard is
playing a pick-up game in the gym. The player goes up for a shot,
and then lands on the outside of his foot with a loud pop. There is
immediate pain and swelling in the ankle. Now what?
R.I.C.E.!
What does R.I.C.E. have to do with a sprained ankle?
Everything! When treating any type of sprain, strain, or contusion
(bruise), think R.I.C.E.
Sprains are injuries to the ligament. Ligaments
are tight, fibrous bands that go between bones to maintain joint
stability. A strain is damage occurring to muscles
and tendons. Tendons connect the contractible muscles to bones.
The shortening or lengthening of muscles creates movement by pulling on
the bones. Contusions (bruises) are caused by
direct trauma resulting in bleeding within the tissue, affecting any type
of soft tissue.
What is R.I.C.E.? An acronym for Rest, Ice,
Compression and Elevation, the following techniques are used for the
initial treatment of most sprains, strains, and contusions.
REST allows the injured area to continue through the
healing stages. General guidelines:
- Limping means more rest is needed; the best way to rest is by
using crutches.
- Inability to normally reach or carry your arm indicates that more
rest is needed; a sling is a good way to rest the shoulder or arm.
Putting your hand in your pocket can also decrease the irritation.
ICE (cold) will decrease the pain as well as assist
healing by decreasing swelling. Types of cold include ice in a bag
or commercial cold packs. Take note, cold packs taken directly from
a freezer can cause frostbite – wrap your pack before applying it to your
skin. Cold can be used as often as every hour - 20 minutes with ice
followed by 40 minutes of no ice.
COMPRESSION can be achieved by using an ace wrap or
certain support braces. The goal is to prevent fluid from
accumulating in the injured area, which can slow the healing process as
well as negatively affect recovery and healing. The use of
compression should not increase the pain at the injury site or areas below
that level; rather, it should deliver comfortable, consistent, compression
throughout the injured body area.
ELEVATION is maintained by keeping the injured body
area above the heart.
The correct treatment of soft tissue injuries can speed healing and
expedite return to activities; just remember R.I.C.E. For questions
on R.I.C.E., or to schedule a Free Injury Evaluation, call the Aurora
Sports Medicine Hotline™ at (414) 219-7776 or (800) 219-7776.
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