R.I.C.E. Principle
When you play sports, having an injury is almost inevitable; however, managing these injuries quickly and appropriately can shorten the healing time by practicing the RICE principle. RICE is comprised of 4 components: Rest, Ice, Compression, and Elevation
To fully understand how RICE works, look a bit closer at each of the different elements.
Rest
Rest is the first principle of RICE. Rest does not necessarily mean total immobilization or weeks on crutches. However, it is important to modify your activity especially within the first 24-48 hours following injury. Your body's first reaction is to begin the repair process by stopping the bleeding at the site of injury. This occurs when a clot forms around the injured tissues inside your body. Rest is important to allow for both the clot formation, as well as preventing disruption of this clot after it is formed.
Ice (Please read carefully as facts counter common perception)
Ice applied to an injured and painful area has a numbing effect that reduces pain and offers temporary relief. Ice should be applied directly to the acute injury for about 10 minutes every 3-4 hours. This can be done for the first 24-36 hours. Prolonged icing can have a negative effect, and cause further damage if applied for too long, please use caution!
Compression
Applying some type of compressive wrap to an injured area can greatly reduce the amount of initial swelling. Swelling is a major factor in prolonged rehabilitation. Swelling occurs very rapidly; however, since it's removed through the lymphatic system, it takes a long time to reduce swelling.
Elevation
Elevation refers to keeping the injured body part in a position higher than the level of the heart. For an ankle sprain, this means propping your foot up while lying down. When your leg is elevated, gravity works to reduce the swelling and relieve pressure from the injury.
What’s Next?
After a minor injury, swelling should be reduced within the first couple days and a gradual return to activity is recommended. First, work on gaining full range of motion by lightly moving the injured body part and stretching to a comfortable range. Next, begin to strengthen the area with normal daily activities and then progress to sport activities.
Seeking Medical Attention
All Injuries, regardless of perceived severity should be evaluated by the Athletic Trainer. Early intervention can prevent a minor injury from getting worse or identify a more serious injury that needs further medical treatment.