R.I.C.E
RICE is short for rest, ice, compression, and elevation. RICE an help to relieve the pain and keep the area from swelling, if it is used immediately after an injury. It can safely be used for minor injuries such as bruises, sprains, strains, and pulled muscles – but should not take the place of later medial assessment and treatment.
Rest the injured area. If moving the injured area causes pain, this is the body's way of saying stop. Sometimes resting an injured area means not participating in any physical activity or just the activity that caused the injury. For example, some walking may be allowed, but no running. If necessary, use crutches or a cane so that less weight is put on the injured foot or leg.
Ice applied to the injured area will help to prevent or reduce swelling. Swelling causes more pain and can slow healing. Apply a cloth-covered ice pack to the injured area for no more than 20 minutes at a time, 4 to 8 times a day. While special gel packs that fit into a bandage can be purchased (and you need to follow the guidelines that come with them, as they are colder than ordinary ice), a packet of frozen corn or peas makes a great ice pack too. Be aware that applying ice for more than 20 minutes may cause cold injuries that make the original problem worse, and areas with little fat and muscle, such as fingers or toes, should only have ice on them for about 10 minutes.
Compression by means of a pressure bandage, also helps to prevent or reduce swelling. Wrap the injured area with an elastic bandage, but not so tightly that the blood is cut off. It should not hurt or throb. Fingers or toes beyond the bandage should remain pink and not become "tingly." The elastic bandage should be taken off every 4 hours for about ten minutes and reapplied.
Elevation means raising the injured area above the level of the heart. The affected part should be elevated so it is 12 inches above the heart, to help reduce swelling. Prop up a leg or arm while resting it. It may be necessary to lie down to get the leg above the heart level. Elevation also can be done with several pillows.
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