Just R.I.C.E. It

Okay, so I'm a day late and mile short. I had already intended on blogging today about how to treat running injuries when I noticed Runners Lounge opened up the topic for discussion yesterday. Ain't it funny how great minds think alike? Anyhow, below is my take on it...enjoy.

Running is obviously good for your health, but it does raise your risk for sprained joints and strained muscles, not to mention other injuries. With springtime getting us out the door more often these days, it's imperative we use caution when stretching those winter muscles to their limits. But injuries do happen. And taking proper care of an injury in the first day or two after occurance can really reduce the time you're sidelined by it. If this does happen to you, just R.I.C.E. it!

What's R.I.C.E.? This stands for: Rest, Ice, Compression and Elevation. Let's break it down...

• Rest: Resting is important immediately after injury for two reasons. First, rest is vital to protect the injured muscle, tendon, ligament or other tissue from further injury. Second, your body needs to rest so it has the energy it needs to heal itself most effectively.
  
  
• Ice: Use ice bags, cold packs or even a bag of frozen peas wrapped in a thin towel to provide cold to the injured area. Cold can provide short-term pain relief. It also limits swelling by reducing blood flow to the injured area. Keep in mind, though, that you should never leave ice on an injury for more than 15-20 minutes at a time. Longer exposure can damage your skin. The best rule is to apply cold compresses for 15 minutes and then leave them off for at least 20 minutes. (Read How long to leave ice on an injury).
  
  
• Compression: Compression limits swelling, which slows down healing. Some people notice pain relief from compression as well. An easy way to compress the area of the injury is to wrap an ACE bandage over it. If you feel throbbing, or if the wrap just feels too tight, remove the bandage and re-wrap the area so the bandage is a little looser.
  
  
• Elevation: Elevating an injury reduces swelling. It's most effective when the injured area is raised above the level of the heart. For example, if you injure an ankle, try lying on your bed with your foot propped on one or two pillows.

A reminder that nonprescription anti-inflammatory drugs (known as NSAIDs), including Ibuprofen, Advil or Aleve, may also help relieve your pain and swelling. But just be sure you don't give aspirin to anyone younger than age 20, due to the risks with Reye's syndrome.

After a day or two of the R.I.C.E. method, many sprains or strains will typically begin to heal. When your soreness and pain are gone, begin stretching and strengthening exercises slowly, then gradually increase these exercises until you are back to normal regimen.

Remember: If you don't see relief from your pain or swelling after 48 hours, be smart and make an appointment to see your doctor as soon as possible. It's better to live and run another day, I always say. Now, get out there and hit the trails!