The next you sprain your ankle running outdoors or strain your elbow from a racquet sport, just remember this word RICE- Rest, Ice, Compression, Elevation- to lessen pain, bring down swelling, and hurry up healing.Rest: Avoid using the injured part until the pain and swelling die down. If it's an injured part from running, keep your running shoes in the closet for the next 1-3 days.
Ice: The cold temperature of ice helps lessen swelling and pain. Grab some cubes from freezer or a cold pack from drugstore. Wrap them in a thin towel and keep it on the injured area for 10-30 minutes, then remove it and rest the area for the next 30-45 minutes. Repeat as often as you can. Ice the affected area for the next 3 days, or more serious cases, 7 days.
Compression: An elastic bandage wrapped on the injured area gives firm yet gentle pressure to make the swelling go down. Using an upward, spiral motion, wrap the bandage starting a few inches below the injured area. To use ice and pressure at the same time, wrap a bandage over an ice pack.
Elevation: As much as possible keep the injured area raised above the heart for the next 3 days so that any excess fluid is drained.
