So you finally got into an exercise routine…then you rolled over your ankle, pulled a hamstring, or strained your back!  What should you do about these injuries?  Follow this simple acronym, RICE, during the first 48 hours after the injury to promote a safe and speedy recovery. 

Rest

Stop whatever activity you were doing when the injury occured to prevent further injury to the area.  Then move the injured area as little as possible until you have determined a diagnosis.  Sprains or strains are tearing of the ligaments, muscles, or tendons, and continuing to move them may increase the tearing.

Ice

Placing ice on the injured area will decrease swelling and promote healing.  After an injury, your body sends chemicals to the area to heal it. Oftentimes the body is unable to process these chemicals quickly enough and so inflammation occurs, decreasing the blood flow and ion exchange and slowing the recovery.  To speed the healing process, place some ice and a small amount of water in a plastic bag and then put it in a pillow case.  Surround the injured area with this homemade ice pack and keep it in place for 10- 20 minutes at a time.  Icing an area will cause the following sensations: cold, burning, aching, and finally numbness which indicates the ice has been applied long enough.  After removing the ice always check the integrity of the skin because improper use of the ice pack can lead to frost bite.  For the first 48 hours ice as often as once every hour, as needed.

Compression

Another way to decreases swelling is by compressing the injured area.  This is best done with an Ace wrap.  Always wrap from the area farthest from your heart going up towards your heart.  Pull the wrap gently taught and overlap each revolution by ½ the width of the bandage.  Be careful not to pull too tightly; as this can cause increased swelling below the site of injury.  If this occurs rewrap starting further down and do not wrap as tightly.

Elevation

The final way to decrease swelling and promote healing is to elevate the injured body part so it is above your heart.  Make sure the injured area is supported and your muscles do not have to work to hold the position.  This is usually best accomplished with a few pillows.

If the injury is still bothering you after 48 hours contact a health care professional to determine your diagnosis and plan of care.

A quick tip: make an appointment with your physician or physical therapist when the injury occurs - you can always cancel if you are feeling better.  That way you will have an appointment if needed and can avoid delays in recovery!

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