What's the RICE Method?
The RICE method is a basic group of procedures to help a range of injuries, including sprains, bony injury, and contusions (or bruises). It can be helpful as either first-aid as well as a type of ongoing treatment treatment. It's fast, simple, and needs to be done immediately after a sports injury. For this site's purposes, we're going to target the procedure as it is applicable to sprains.
The RICE is really an acronym for Rest, Ice, Compression, and Elevation. Certainly helps you to bear in mind, particularly if you have to take care of a sprain when hurt. The following process has to be employed for a minimum of 48 hours following the primary sprain, or for a longer time in accordance with the degree of the sprain. Make sure you realize that the RICE method will not be a substitute for medical care.
Step 1: Rest
Rest means stop moving the sprained joint. This is both the most straightforward and most difficult phase. This is specifically correct for sports athletes, who're already extra to joint injuries, since a lot of athletes "push through the pain". It's similarly challenging if it is a joint that's constantly active, for instance in an ankle sprain. Whilst this may help you become more impressive than others, it's definitely not supporting the sprain.
Step 2: Ice
Use ice, a coldpack, or a rag soaked in ice water on to the injury as quickly as possible. If applying actual ice, be sure they are in a plastic bag or in a rag because ice cubes may result in cold damage to the skin. It is also important to remove the ice after 15 or 20 minutes and let the injury to return to a normal temperature once again, also for at least 15 to 20 minutes. Carry out this on-off routine as frequently as you're capable, at least 3 times per day.
Step 3: Compression
Wrap the damaged body part with an elastic wrap. Wrap the sprain as tightly and securely as you can, but be sure not to block blood circulation. To keep circulation moving correctly, wrap the injured joint looser on the part of the joint closer to the heart. This will allow blood out of the sprained joint to maintain adequate blood flow. As soon as the damaged joint has been adequately supported you bought to attach the wrap to ensure that it will not undo in time.
Step 4: Elevation
Have the damaged joint higher than the height of your heart. In the event that you now have a sprained foot, recline and put the sprained foot a cushion. In cases where you've got a thumb sprain, lie down and prop up the hand. Not all sprains are simple to raise, neverheless it is going to be very useful to do this.
How does it work?
The main function of the RICE method is to avoid swelling. When a joint is damaged, the surrounding tissues are impaired. This causes some blood vessels being ruptured and some increase of fluid as the body makes an effort to protect against more greater injury. Regrettably, that same liquid build up brings about the discomfort and loss of mobility of a sprain. The swelling might also increase the healing time for sprains. Rather, stick to the RICE method for the shortest, least painful recovery from your sprain.