R.I.C.E - Fitness Injury Management

If you're active you will eventually run in to a minor injury. Sprains, strains tears and bruises happen to even the most cautious.

We can do our best to prevent injuries by warming up, stretching and resting in between workouts but when preventative measures fail, remember this acronym:

R.I.C.E.

R-Rest
Take time off between your workouts to allow the injury time to heal. Working out over an injury slows the healing process, and adds to pain and damage.

I-Ice
Putting ice on an injury immediately after it happens will reduce swelling. Swelling will actually causes more pain. Don't put ice or an ice pack directly onto your skin. You will give yourself frost bite! Instead, cover the ice or pack with a cloth. Hold for approximately 10-15 minutes. Repeat every couple of hours. I know it's funny, but a bag or frozen peas or carrots works quite well too!

C-Compression
Putting pressure bandages on an injury also helps to reduce swelling. If you scrapped your knee or elbow, compression also stops bleeding. Make sure it's not too tight. If you start to feel numb or tingly, it's best to loosen the bandage a bit!

E-Elevation
When you have an injury, swelling is caused by extra fluid trapped around the area where it hurts. Elevate your injury above the level of your heart. This will help to drain fluids and alleviate pain.

The RICE technique is a very basic guideline for do-it-yourself treatment for minor injuries only. If you have diabetes, circulation disorders or sensitivity to cold, RICE may not be the proper treatment.

If you have pain that lasts more than a couple of days, or bleeding that won't stop, go see your doctor right away!

Be Safe!

Kaleena Lawless Kaleena Lawless is a personal trainer in Toronto.
Visit her fitness blog
http://www.kalisthenixfitnessblog.com