Why Rice?

What is RICE and why do you need it? One of the most recommended icing techniques for reducing inflammation and treating minor injuries is RICE, an acronym for rest, ice, compression and elevation It is best used for pulled muscles, sprained ligaments, soft tissue injury, and joint aches Applying RICE treatments will decrease pain, inflammation, muscle spasms, swelling and tissue damage It achieves this by reducing blood flow from local vessels near the injury and decreasing fluid hemorrhaging as a result of cell damage

To administer RICE use the following guidelines suggested by the American Academy of Orthopaedic Surgeons:

Rest: Stop using the injured body part immediately If you feel pain when you move, this is your body sending a signal to decrease mobility of the injured area

Ice: Apply an ice pack to the injured area, using a towel or cover to protect your skin from frostbite The more conforming the ice pack the better, in order for the injury to receive maximum exposure to the treatment

Compression: Use a pressure bandage or wrap over the ice pack to help reduce swelling Never tighten the bandage or wrap to the point of cutting off blood flow You should not feel pain or a tingly sensation while using compression

Elevation: Raise or prop up the injured area so that it rests above the level of your heart

How long should ice be applied while practicing RICE for it to be effective? There are four levels of cold felt by the skin: coldness; a prickly or burning sensation; a feeling of aching pain; and finally a lack of sensation or numbness When the area feels numb, icing should be discontinued The skin should return to normal body temperature before icing again Usually numbness can be achieved in 10 to 20 minutes Never apply ice for more than 30 minutes at a time or tissue damage may occur

It is generally recommended to practice RICE at intervals of 4 to 6 hours for up to 48 hours after an injury Heat treatments are appropriate for some injuries, but should only be considered after inflammation has receded, approximately 72 hours after an injury If the body part does not respond to RICE therapy within 48 hours, it would be wise to consult your health care provider in the event a serious injury has occurred such as internal bleeding or a broken bone

For minor injuries, use RICE instead of plain ice!

This information is not intended as a substitute for professional medical treatment or consultation Always consult with your physician in the event of a serious injury

About The Author

Louise Roach is the editor of an on-line health and fitness newsletter She has been instrumental in the research, testing and development of SnowPack, a patented cold therapy that exhibits the same qualities as ice Her injury prevention and treatment articles have been published on running, walking and fitness websites For more information visit: http://wwwsnowpackusacom or NewsFlash*SnowPack at: http://homenetcomcom/~newsflash Louise Roach can be reached at: info@snowpackusacom

Tags | acronym, bandage, elevation, exposure, frostbite, orthopaedic, surgeons, temperature, treatments