Fitness Tip | R.I.C.E FOR INJURIES
If you suffer the misfortune of a soft tissue injury, such as a muscle tear or ligament sprain, use the R.I.C.E technique to speed up your recovery. R.I.C.E stands for Rest, Ice, Compression and Elevation:-
Rest – Avoid any movements which may place the injured area under any stress. Rest also helps the body to reenergise, which is an essential component for recovery.
Ice – Applying ice to the injury helps to reduce the pain, limits inflammation and significantly speeds up the recovery process for soft tissue injuries.
Compression – Compressing the injury with a tight bandage can also help to limit swelling as it reduces blood flow.
Elevation – Elevating an injury, especially if it is raised above heart level, can reduce swelling even further.
Use the R.I.C.E technique for 48 hours after suffering the injury. If, after this time, the pain and swelling have not decreased, make an appointment to see a medical or sports injury professional.
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