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You've twisted your ankle...strained your
shoulder...pulled your back. If you can't get to your doctor
immediately following an injury and it is not a medical
emergency, then try the R.I.C.E. method: Rest, Ice,
Compress, and Elevate. The R.I.C.E. treatment is most
beneficial for the first 24 to 72 hours; if the pain
persists, you should see your doctor.
Rest means do nothing that is painful and stop
using the injured area.
Apply Ice to the affected area as soon as possible
to reduce swelling and pain, and minimize inflammation. Cold
deeply penetrates the soft tissue, slowing down the blood
flow to the injured area, reducing swelling, and causing
numbing of the nerve endings. First, you'll feel the cold,
then stinging, burning, and finally numbness. The cold is
uncomfortable, but it is important to keep the cold pack in
place. Once the injured area becomes numb, the cold should
be removed. Ice may be applied by placing an ice bag over
the injured part or by gently massaging the area with ice
for five to 10 minutes. Always place a thin towel or
washcloth between the ice and skin to prevent frostbite.
Treatment should consist of 20 minutes of ice on followed by
20 minutes of ice off for two hour periods at least twice a
day for the first 72 hours for mild injuries.
A Compression wrap helps reduce swelling and
creates stability for the injured area. The wrap should be
worn during periods of activity &emdash; preferably
following ice application and elevation. (The wrap should
not be worn while sleeping.) Wrap the injured area (not too
tightly) from the farthest point of the injured area and
gently progress toward the heart.
Elevating the injured area above the heart helps
reduce pain, swelling, and bruising by draining fluids from
the swollen area. The injured area should be elevated while
"icing" it down and before you wrap it.
* * *
When to use heat: If you have an area that has a
cold, tight, pulling feeling, heat will be helpful. This
type of pain usually comes from old injuries that did not
heal properly and "take a little time to loosen up" in the
mornings.
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