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Cure Sports Injuries With the RICE Method

Physical injury is something that can interfere with activity. Even so, this is something that can be experienced by anyone and at any time. Acute physical injuries such as sprains caused by the muscles being pulled too strong or bruises due to collisions can cause pain. This indicates that there is a network that has been damaged.

RICE Method

This type of injury can be handled alone at home without having to see a doctor, or using an injury therapy method known as RICE. The RICE method stands for several stages, namely rest, ice, compression , and elevation .

How to cure sports injuries with RICE therapy

Rest (rest)
Stop the activity as soon as possible when the body feels pain is important, because pain is a sign that there has been damage to certain parts. At this stage, resting the injured body part aims to stop the wound from becoming more severe which will inhibit recovery.

Resting the part of the injured is done by not giving too much weight and direct pressure on the affected area. It is recommended to stop activities that use body parts with injuries for 24-48 hours. Use tools to minimize movement if needed.

Ice (ice pack)

Ice compresses in the area of ​​injury are useful for reducing pain and swelling in damaged tissue. Cold temperatures make the area of ​​the injury more immune from pain.

Apply this method by attaching an ice pack to the injured area. Avoid sticking it directly to the skin surface. You can wrap the ice with a towel or cloth first before attaching it to the affected area. This is to avoid frostbite or damage to body tissue due to too cold temperatures. Compress the wound with ice for 10 minutes then release for 10 minutes, repeat the cycle as often as possible for 24-48 hours after injury.

Compression (give a little pressure)

This is done by applying a slight pressure evenly in the area of ​​injury using elastic bandages or pads. This method aims to prevent the injured area from swelling.

However, avoid linking the bandage too tightly because it can cause interference with blood flow which is very much needed by the area of ​​injury. If the bandage is too tight pressing on the area of ​​the injury, the sign is that it feels like tingling, immune to touch, and feels a little cooler.

Elevation (lifting the injured part)

Lifting the injured part aims to minimize swelling by making the liquid absorb from the injured area. For example, if you experience an injury to the leg, then the elevation technique can be done by placing the foot straight and propped up with a pillow when sitting on the sofa or bed.

When can the RICE method be used?

RICE therapy is only effective for curing sports injuries that are mild to moderate in nature. RICE is recommended if someone has a sprain , sprains, bruises, and other injuries to the soft tissue. Injuries that can be overcome by RICE therapy are usually caused by falls, unusual movements, how to lift a heavy object that is wrong, or a sudden circular motion.

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

Is the RICE method always effective?

The RICE therapy method cannot be used to cure sports injuries if there is a more serious deep injury. For example if there is severe damage from fine tissue or a broken bone. This is likely to require continued physical therapy.

See a doctor immediately if the injury becomes more serious even though the RICE method has been done. Usually minor injuries will improve on their own in a matter of weeks. More serious injuries are characterized by:

  • Swelling and increasing pain
  • The injured body part changes color
  • There is a change in the shape of an injured organ such as a large lump or bent body part toward an abnormal angle
  • The joint feels unstable due to injury
  • Do not lift objects with a certain load on the injured body part
  • The sound of bone is heard when moving injured body parts
  • Have a fever
  • Having severe dizziness
  • Having a breathing disorder

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