R*I*C*E For Injuries

[Michael]

Tim,
I thought i would start this new forum off with a past post you did, it really god basic info for treating injuries.



R est
I ce
C ompression
E levation

RICE - the Right Way:

Rest, ice, compression, and elevation (RICE), is the standard therapy for soft-tissue injuries like sprains.

The rest and elevation part of this equation is self-explanatory, but icing and compression need a little explanation if you are not familiar with this procedure. The sooner you apply ice, the better. The longer the delay, the more swelling, bruising and inflammation there will be.

The same goes for compression (use an ace-type bandage).
One way to do both things at once: Place ice over the injury, then wrap the ice gently with the elastic bandage.
You can use cold packs at the drugstore, or simply fill a plastic bag with ice.
Be sure to get all the air out of the bag, since extra air will insulate your body from the cold. You can even use a package of frozen peas.
Always place a thin cloth between your skin and the ice pack.
Ice for 15 to 20 minutes at a time, repeat as often as every two hours for the first few days.

[Tim Wescott]

Thanks Michael,when I get a chance I`ll search the board for any injury related topics and move them in here as well.

I`ll also look for good articles on the web to put in here.

I think this section is a pretty good idea,thanks for suggesting it.

[BEdZ]

Just wanted to make the point that RICE is typically best for acute muscle injuries but older injuries (such as elbow soreness) heat, stretching, massage, and light movement are best.

[Xena]

Here is a kick-ass recipe for an ice pack that we give out at my therapy clinic:

2 parts water
1 part alcohol (any kind, but rubbing alcohol is the cheapest and doesn't seem like such a waste).
Double ziplock bag it.

The alcohol keeps the water from freezing totally and so creates a gel that can be thawed and refrozen. Throw a small cloth between the ice and your skin. I've seen two people get frostbite from self-icing (not that I'm sure their elevators went to the penthouse if you know what I'm saying).
For veggie bags - berries have a high water content and so get a little colder than peas. Just an FYI.

Happy icing.

Xena