Sports injury? The RICE method can help!
Most sports injuries are caused by excessive and unfamiliar strain on the joints, ligaments and muscles. That’s why you should always warm up before you exercise. This alone considerably reduces your risk of injury.
If you sprain your ankle, bruise yourself or experience sudden pain in your joints when exercising, follow the “RICE” method:
- Rest: Stop all physical activity immediately. Rest the affected part of your body.
- Ice: Cool the injured area for 20 to 30 minutes using a bag with ice water or an icepack.
- Compression: Wrap the injured area with an elastic bandage in the direction of the heart. This will slow down the spread of bleeding and swelling. Be careful not to put the compression bandage on too tightly.
- Elevation: Raise the affected area above the level of your heart. This can prevent further swelling.
Rest for at least 24 hours following a sports injury. Do not drink any alcohol and do not do anything to stimulate blood flow such as going in a sauna or taking a warm bath. Consult a doctor if you continue to feel pain.
This health tip was written by Bernd Bönig
who works as a General Practitioner at eedoctors.