Sports therapists and physical therapists often prescribe an acronym spelled R.I.C.E. for their patients suffering from an injury that has resulted in bruising or inflammation. While simple, this combination of four recovery methods can be very effective in speeding the process of healing and reducing the overall amount of discomfort and pain.
R is for Rest
Despite the injury this step is often very hard for many of us but plays a key role in recovery – without the proper rest to the affected area one risks a greater chance of causing further damage. If the PT has instructed you to rest after your injury heed his instructions and seek out the help of a loved one to keep your actions in check.
I is for Ice
This method can be applied in the form of an ice pack on an elbow, a bucket of ice for a toe or foot injury, or ice massage. Ice reduces the inflammation of the injury and can decrease the time it takes to heal and recover.
C is for Compress
Compresses are used to prevent swelling around an injury site through application of a firm wrap such as a sports bandage found at the local pharmacy. These flexible fabric bandages are especially convenient for sites with multiple dimensions – such as knees and elbows that require a bit of flexibility to bend the joints while the bandage is worn. Getting the right level of firmness may take a bit of trial and error to determine how tight the compress should be wrapped. The goal is not to decrease circulation causing discomfort and the affected skin to turn blue!
E is for Elevation
If the affected area is a limb, get that limb elevated above the heart – try using pillows, folded bath towels or event the duvet from the bed. Lying on a couch, the injured person can prop an ankle or knee injury above the heart easily.
Ice Massage Routine
If you can reach your injured area with comfort this can be applied by yourself, if not you may wish to recruit a loved one to assist you.
Start by filling several wax-paper or Styrofoam cups with water and place them in the freezer. Once the water is frozen solid remove the cup from the freezer and cut the paper to expose the ice. Be sure you keep the bottom portion of the cup intact so your fingers don’t freeze.
With the ice end of the cup gently apply it to the affected area in circular motions – try starting clockwise then counter-clockwise. The movements will be smaller around a knee injury and larger for a back injury. Long, fluid strokes can be applied from wrist to shoulder and back for arm injuries like carpal tunnel syndrome, tennis elbow and other repetitive strain type injuries to the arm or hand.
As the ice melts cut back more of the paper cup so you always have ice exposed. In her book The Complete Book of Essential Oils & Aromatherapy [New World Library, 1991] Valerie Ann Worwood recommends that one apply this method for “at least twenty minutes, then allow twenty minutes’ rest before repeating.”
Sources:
- The Complete Book of Essential Oils & Aromatherapy by Valerie Ann Worwood, New World Library, 1991.
- The author’s first-hand experience working with sports-related injuries in her private practice since 2004.
Amy Kreydin - Amy Kreydin, NBCRT, CCAP, BD is a Board Certified Reflexologist and Clinical Aromatherapist.
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