Managing Inflammation And Swelling using R.I.C.E.
After incurring injuries such as sprains and strains, it is important to control for inflammation and swelling. Using R.I.C.E. as soon as possible will improve and speed up healing. For serious injuries such as fractures or grade 3 sprains and strains, it is important to consult with a doctor as soon as possible. If you are unsure about the nature of your injury, see a healthcare professional.
1. Rest
Take a break from activities that can create further damage to your injury.
2. ice
Cold will reduce pain and swelling. Do not place cold packs directly on the skin – instead wrap a towel after the cold pack to prevent cold burns. Apply cold for approximately 10 minutes at a time 2-3x a day.
3. Compression
Compressing the injury with a bandage will help reduce swelling. Be careful not to wrap the injury too tightly especially if the swelling is still growing. If you are experiencing numbness, tingling, cold, or increased pain with compression, loosen the bandage.
4. Elevation
Elevating the injured structure makes it more difficult for swelling to occur, which will improve your pain and discomfort.