MSOE Athletic Trainer
R.I.C.E. Therapy
Rest, or refrain from activities that cause soreness or pain in order to let injury site calm down and to prevent further injury.
Ice, 15-20 minutes especially if you are still experiencing soreness and or swelling. This should be done at least three times per day throughout the first 3-5 Days following the injury's occurrence. Icing can continue following activity on a maintenance basis indefinitely.
Compression, Utilize a spiraling (overlapping) elastic wrap starting furthest away from your heart to reduce the amount of swelling and provide support around the injury site during activities of daily life. (i.e. wrap base of toes up to knee for sprained ankle) If you are able to combine an elastic wrap with ice onto the effected area as a combined treatment even better. Precaution must be taken as to not wrap the ice too tight, only enough pressure to hold the ice in place should be sufficient.
Elevation, raise if possible the injury site higher than the level of your heart (for example: your foot above the level of your heart to limit re-swelling and overall edema reduction).
Note: If you are unsure as to the extent of the injury, can not move or use the affected area, notice extreme swelling, discoloration and/or an increase in pain, or perceive no change with regard to the injury over a couple of days, see you primary care physician, or utilize your local emergency department.
Ice Verses Heat
Ice - the only truly proven modality in its ability to beneficially affect musculoskeletal injury. (although this is yet debated). Ice is a very important tool used to treat acute/sub- acute musculoskeletal injury and how it can aid in the physiological healing process.
Heat - including analgesic rubs are modalities of the "feel good" variety. It is important to note that heat usage is only contraindicated during the acute and inflammatory stage of the healing time-line lasting from the time of injury to approximately 5-7 days following. Not to be misconstrued that the "feel good" sensation is not important to the healing process and should not be used is not accurate, rather, that its usage should be limited to later injury stage applications.