R.I.C.E: The Right Way Of Healing After A Sports Injury
Mar 22, 2012 10:43
There’s nothing quite as bad as having to deal with a burning sports injury, but is putting it straight on ice going to help you to get back in the game? Well, that all depends on the execution of what’s known as the R.I.C.E. technique.
Correct icing requires Rest, Ice, Compression, and Elevation (hence the abbreviation). Here’s a little more explanation on how this works:
Rest. The time you should spend resting is really going to depend on what you injured and how badly it hurts. A good rule of thumb: If you feel pain and it’s beginning to swell, stay off it (or refrain from using said body part) until the swelling is gone and it no longer aches. Ice. Icing the injured area can be done in many ways as long as the item you use is cold. However, it's best to avoid freezing gel packs which could result in frostbite and burning your skin. If you have no other option, then just make sure to place a damp, thin layer of cloth between your skin and the pack. Do this for 20 minutes but no more than 30 minutes at a time. Feel free to repeat the icing process every 1 to 2 hours. If it’s a new injury, re-icing every few hours can help the recovery process.
Compress. Compression is key to help reduce the swelling. Whether you’re using a compression sleeve or an elastic wrap to treat the injury, make sure said area is dressed during your “elevation” stage. You can also compress while you ice by securing the ice in place with the wrap; just make sure to rewrap the area once you remove the ice. Don't wrap the elastic too tightly or it might make the skin around the area swell.
Elevate. Always remember this rule: The injured area must always be elevated higher than your heart. If it’s a minor injury, keep it elevated while icing; if the area is really aching and is severely swollen, keep it elevated for the remainder of the day.
So when exactly should you use this method? If there’s swelling, pain, or the area is sore, R.I.C.E. can help reduce those symptoms - an acute injury like a sprain or strain, and even chronic pain caused by an old injury.
For more ways on treating post-workout sores and aches, click here
Most people tend to take up a sport to get in shape, but they forget they should also be in shape in order to play their sport of choice. One example: Skiing. It’s all fun and games sliding off a powdery mountain, until you wake up
the next morning so sore that you can’t even walk properly. So if you’re planning on hitting the slopes soon, here are a few moves that you might want to add to your workout 3 to 4 times a week: Read more
Stairs aren’t just for escaping burning buildings. It's actually a great way of slipping in some exercise in to your daily routine. Think of taking the stairs as a short workout spread through the workday. This type of short, high-intensity activity is just as effective at improving your aerobic fitness as doing cardio at a long, low-intensity. Read more
But just because you’re not built like Usain Bolt, doesn’t mean you should throw in the towel on your high-intensity workouts. Here’s how to increase your speed and performance when sprinting. Read more