Our first infographic designed has been very popular. The infographic shows the basics of how to recover from a sports injury using R.I.C.E. (Rest, Ice, Compression, Elevation), we call it Injury Management 101.
What Is R.I.C.E. Treatment
The first thing to do after a muscle strain or ligament sprain is follow the R.I.C.E. method immediately after. This will help you recover quicker than not doing anything after.
Stop using injured part as it may worsen the injury. Use crutches or aids if necessary.
The cold from ice contracts injured capillaries and blood vessels which helps stop internal bleeding. Apply ice for every hour for no longer than 20 minutes, up to 3 days after getting injured.
Use elasticized bandage, compression sleeve or even a cloth to wrap the injured part firmly. This will help reduce swelling, do not tie too tight so it does more damage than good.
Keep the injured part above level of heart if possible. This will decrease swelling and hence reduce pain.
As with all injuries, make sure you visit a physiotherapist if pain and swelling continues 3 days after applying RICE treatment.
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