Treat injuries with RICE

The first step is to add a little RICE. RICE is an acronym for "Rest, Ice, Compress, and Elevate."

I was almost 10 kilometers into a 20 kilometer run when it happened. I had noticed a dull ache in my right calf, but felt it was just a tight muscle and would soon loosen up. After turning a corner to ascend a hill, however, the pain not only became worse, but it radiated down to my ankle and foot. It was definitely more than a tight muscle: I was injured.

I never tackle long runs without two key ingredients: my identification, and a cellular phone. Both come in handy in case of emergency or unexpected occurrences. I was able to dial home for a ride back to the house. The foot was almost impossible to stand on, but only four days later I was back outside and sprinting up hills. What was the secret?

Any injury could be serious and if it does not go away, should be looked at by a health professional. There are steps you can take in the short term, however, that in some cases may help the injury go away without medical intervention. You should try these methods as soon as possible, and if the symptoms don't improve, see a physician as soon as possible.

R.I.C.E. stands for "Rest, Ice, Compress, and Elevate."

Rest

The first thing to do is rest the injured area. When I felt the injury in my run, I immediately stopped. While it is common to feel you should "walk it out," this is not always the best idea. Find a place to sit down and rest. Light stretching is fine unless it aggravates the area or makes it worse. The key is to give the affected area rest as soon as possible. For my foot, that meant not walking or jogging for the rest of the evening and walking as little as possible the next day.

Ice

Ice is a very effective way to reduce inflammation and the associated pain and swelling. Ice works well on muscles, joints, and connective tissues such as ligaments and tendons. Ice works because it makes the area cold. This will keep fluid from accumulating in the affected area, which in turn will reduce pain and swelling.

The typical regimen is to apply ice to the area for 15 - 20 minutes every 2 - 3 hours while you are awake. The easiest way to do this is to place crushed ice in a plastic bag. If the direct contact is too painful or uncomfortable, wrap this bag in a wet towel.

The urge for most people is to soak in a nice, hot bath or to apply heat. This will actually increase the inflammation, so avoid heat for the first few days. If there is any swelling, do not apply heat unless instructed to do so by a medical professional.

Compress

When you are not icing the area, wrap it with a bandage. This will not only help minimize the swelling, but also provides support. The bandage can keep the joint protected and in place. Don't just wrap it randomly, either. The proper way to wrap an injury is to start at the point farthest from the heart and work your way in the direction of the heart. For my foot injury, I would begin close to my toes and work my way to my lower calf.

Don't wrap too tightly - you don't want to cut off circulation, just provide some support. Never sleep with the injury wrapped unless instructed to do so. If you feel any additional pain or the area "falls asleep" or becomes numb, you will need to wrap the area more loosely.

Elevate

The last step is to keep the area elevated about the heart. This helps reduce swelling by helping drain excess fluid (by gravity). You can support and raise the area using a stack of pillows. My favorite method is to arrange the pillows on the floor and then elevate the foot onto the couch ... you can even combine this with the icing step.

R.I.C.E. is a well tested method that is used in professional sports or after amateur runs. Next time you find you have an injury, try adding a little RICE - you may be surprised at how quickly you recover. Never hesitate to see a medical professional if the injury is major or does not improve after a few days of following this method.