Self-Care to Reduce Pain and Swelling With Soft Tissue Injuries
R.I.C.E.
stands for rest, ice, compression, and elevation.
It is a method of self-care to use right after you experience a minor injury.
Verywell / JR Bee
However, the R.I.C.E.
method and when it’s important to seek medical help.
How to Treat a Sports Injury with R.I.C.E.
should be started as soon as you notice pain and swelling in the injured area.
Here are the basics of R.I.C.E.
Ice
Ice is useful for reducing pain and inflammation associated with an acute injury.
Icing is believed to be most effective if done during the first few hours after the injury has occurred.
Often, gel packs or cold packs sold for this purpose have a cover provided.
Avoid leaving an ice pack on on your injury for more than 20 minutes at a time.
This can damage the skin or lead to anice burn.
After you remove the ice pack, give your skin time enough to get warm before icing it again.
Special boots, air casts, and splints can offer both compression and support.
Your healthcare provider can suggest the best option for you.
Do not apply a compression bandage too tightly, as this can interfere with your blood circulation.
venture to elevate the entire limb 6 to 10 inches above the heart.
you’ve got the option to lie down and use a pillow to help elevate the injured limb.
Is the R.I.C.E.
In fact, some researchers argue that R.I.C.E.
Other treatment protocols that have been suggested include P.E.A.C.E., L.O.V.E., and M.E.A.T.
Protocol
The P.E.A.C.E protocol is recommended for short-term (acute) care of an injury.
The acronym stands for:
L.O.V.E.
This acronym stands for:
M.E.A.T.
Protocol
Like the L.O.V.E.
protocol, the M.E.A.T.
protocol is centered around active care and implementing movement as soon as possible.
increases the flow of blood to injured areas so you can enhance the healing process.
The movement needs to be gentle and not worsen pain.
Analgesia:Pain limits ones ability to efficiently move the injured area through a full range of motion.
Keep in mind that every injury is different and requires a personalized strategy recommended by a trained healthcare professional.
Get professional treatment immediately if any injury is severe.
Serious injuries may require more intensive treatment and possibly surgery.
protocol are simple ways to do this on your own at home in the short term.
If you are still experiencing pain and swelling after 48 hours of R.I.C.E., contact your healthcare provider.
Compression means wrapping an injured area of the body with an elastic bandage to reduce swelling.
you oughta wrap it in a way that provides light pressure.
Dont wrap it so tight that you feel numbness, tingling, more pain, or additional swelling.
A compression wrap should only be needed for the first 48 to 72 hours after an injury.
However, you may not want to keep the injured area totally immobile.
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