INJURED… R.I.C.E. METHOD
It happened to everybody: you have injured yourself!
For the first 2-3 days after a soft tissue injury apply the R.I.C.E. method.
R.I.C.E. stands for Rest, Ice, Compression and Elevation.
Read more about the R.I.C.E. method!
R.I.C.E. = REST, ICE, COMPRESSION, ELEVATION
The R.I.C.E. method relieves pain, limits swelling and protects the injured soft tissue.
Rest means relax, lay back and avoid putting weight on the injured part. A lot of the healing process is going on. The best thing is to take the pain as a guideline for movement. Move without pain!
Ice means to put a cold pack or cold towel on the inflamed area. A good method is to alternate ice and no ice for 15–20 minutes each, for a 24–48 hour period.
Compression helps to limit and reduce swelling, which may delay healing. You can wrap a bandage around the swollen part. Take care that you don´t wrap it too tight.
Elevation means to raise the injured part of the body above the level of the head. This controls the swelling. When one of your lower extremities is injured, lay down and put your foot on an elevation, for example two pillows.