Heal sports injuries with the rice method

Physical injury is something that can interfere with activities. However, this is something that can be experienced by anyone at any time. Acute physical injuries such as sprains caused by a muscle being pulled too hard or bruising from an impact can cause pain. This indicates that there is a network that has been damaged.

These types of injuries can be treated at home without seeing a doctor, or using a method of injury therapy known as RICE. The RICE method stands for several stages, namely rest, ice, compression , and elevation .

How to heal sports injuries with RICE therapy

Rest (rest)

Stop activities as soon as possible when the body feels pain is important, this is because pain is a sign that there has been damage to a certain part. At this stage, resting the injured body part aims to stop the wound from getting worse, which will hinder recovery.

Resting the injured part is done by not applying too heavy a load and direct pressure to the area that hurts. It is recommended to stop activities that use the injured body part for 24-48 hours. Use tools to minimize movement if needed.

Ice (ice pack)

An ice pack on the injured area is useful for reducing pain and swelling in the damaged tissue. The cold temperature makes the area more immune to pain.

Apply this method by applying an ice pack to the injured area. Avoid applying it directly to the surface of the skin. You can wrap the ice in a towel or cloth first before applying it to the affected area. This is to avoid frostbite or damage to body tissues due to too cold temperatures. Apply ice to the wound for 10 minutes and then remove it for 10 minutes, repeating the cycle as often as possible for 24-48 hours since the injury.

Compression (apply a little pressure)

This is done by applying a little even pressure to the injured area using an elastic bandage or bandage. This method aims to prevent the injured area from experiencing swelling.

However, avoid over tightening the bandage as this can cause disruption of the blood flow that is so needed by the area of the injury. If the bandage presses too tightly on the area of the injury, the sign is that it has a tingling feeling, is immune to touch, and feels a little cooler.

Elevation (lifting the injured part)

Removing the injured part aims to minimize swelling by allowing fluid to be absorbed from the injured area. For example, if you have an injury in the leg, then the elevation technique can be done by placing your leg straight and propped up with a pillow when sitting on a sofa or bed.

When can the RICE method be used?

RICE therapy is only effective for treating sports injuries that are mild to moderate in nature. RICE is recommended if someone has sprains, sprains, bruises, and other injuries to soft tissue. Injuries that can be treated with RICE therapy are usually caused by falls, irregular movements, incorrect lifting of heavy objects, or sudden twisting movements.

The RICE method can also be complemented by taking over-the-counter non-steroidal anti-inflammatory drugs, such as ibuprofen or naproxen. The use of this drug aims to control the inflammatory process and reduce pain.

Source: Reader's Digest

Is the RICE method always effective?

The RICE method of therapy cannot be used to treat sports injuries in the event of a deeper, more serious injury. For example, if there is severe damage to soft tissue or a broken bone. This may require further physical therapy.

See a doctor immediately if the injury becomes more serious despite the RICE method. Usually minor injuries will get better on their own in a matter of weeks. More serious injuries are characterized by:

Swelling and increased pain
The part of the body that is injured changes color
There is a change in the shape of the injured organ such as a large lump or body part bent at an abnormal angle
The joint feels unstable due to injury
Do not lift objects with a certain weight on the injured body part
There is sound of bones when moving the injured body part
Have a fever
You have severe dizziness
Experiencing breathing problems