First Aid for Injuries: Try RICE

You decide to play basketball with your friends even though you haven't played in years and you turn your ankle.  Or you pick up your child and feel that old familiar twinge in your back.  What do you do?  Try RICE, or Rest, Ice, Compression, Elevation.

Rest:  When you are injured, you should not try to walk it off or continue your activity.  Pain is your body's way of letting you know that something is wrong. Don't ignore this important warning.

Ice:  Your recovery will be less painful, faster and have fewer complications if you apply ice as quickly as possible after an injury.  The use of ice helps prevent further damage to the surrounding tissue, reduces pain, decreases inflammation and swelling.  You should apply ice to the area for at least fifteen minutes, but not more than thirty minutes.  

You can reapply the ice as often as you lilke, but be sure to wait until the skin temperature, color and sensation returns to normal.  Some people advocate switching to heat, including heating pads, jacuzzis, hot baths and showers.

Although the benefits of this are debatable, if you wish to do so, wait at least 48 hour after the injury occurred.  Using heat too soon will delay healing by increasing inflammation and swelling.

Compression:  To prevent or control swelling in an extremity (arm or leg), you should wrap the part with an elastic bandage (Ace wrap).  Be sure to cover the whole area; in other words, don't leave the heel or toes open when wrapping an ankle, or the hand open with a wrist injury.

If you do, the swelling will accumulate there.  If you are unable to walk without a limp or pain, use crutches.  It is important that the crutches are adjusted properly so you don't compress a nerve under your arm.  If you are unsure, ask a person with medical experience to help you.

Elevation:  Keep the part elevated about waist level as much as possible to reduce or control swelling.  You might even use small blocks under the foot of your bed at night.

First aid is just that — the first thing you do following an injury.   You should, of course, check with your doctor to be sure the injury is uncomplicated, especially if the pain is severe or persistent, the swelling is extreme or sudden or you are unable to perform your usual activities within a few days.

Injuries are an everyday occurrence in our world.  A little knowledge about coping with an injury can reduce pain and suffering for you or someone you love.