Sprains, strains, and injuries:

the RICE fix

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Whether you’re headed off the trail or staying on track, kicking a ball or throwing one, you’ll likely need to know about the RICE fix when you sprain, strain, or injure something.

 

Dr. William Levine, chief of sports medicine at NewYork–Presbyterian Hospital/Columbia University Medical Center, recommends RICE, a first-aid technique that can be applied to most sprains, strains and joint injuries.

 

•  Rest: If you are injured during any activity, stop the activity immediately and rest the injured area. Do not try to work through the pain.

•  Ice: For the first 24 to 48 hours, apply ice packs to the injured area every 2 hours for 15 minutes. Make sure that the ice (a handy bag of frozen peas works well) is not in direct contact with the skin; a cotton handkerchief covering is helpful.

•  Compress: Bandage the area firmly, extending the wrapping above and below the injury. This pressure will stop any bleeding and reduce any swelling of the injured area.

•  Elevate: Whenever possible, elevate the injured area above the level of your heart. Elevation and compression are typically used for acute injuries such as a twisted ankle.

This website is not meant to substitute for expert medical advice or treatment. Follow your doctor’s or health care provider’s advice if it differs from what is given in this guide.

 

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