Many athletes may push their bodies too far without realizing it. Proper training and stretching can help reduce the risk; however, many can experience minor to severe sports injuries—such as torn muscles, shin splints, sprains, and broken bones. If you experience a sports injury, it’s important to act fast so you can minimize pain and improve recovery time. Although additional care may be necessary, it’s often best to respond by employing the RICE method. To help you accelerate the healing process, here is what you should know about this technique.

What Does the RICE Method Entail?

Rest

As soon as you feel pain in an area, stop any physical activity that involves the body part. Resting will help you avoid causing further stress to the sports injury and making it worse.

Ice

Wrap an ice pack in a towel and gently press it on the injured area for about 15 minutes once every few hours. The cold temperature will help reduce circulation, and in turn, minimize inflammation. Continue icing as needed for the first 24 to 48 hours until the pain has stabilized.

Compression

Compression refers to wrapping the injured area with an elastic bandage. The bandage should fit snugly, but not so tight that it cuts off blood circulation. This step helps minimize swelling and can help prevent internal tissue damage.

Elevate

Position the injured body part so that it rests above your heart. Elevating the injury allows blood to flow away from the area, which can help reduce swelling and pain.

What Other Treatments Help With Recovery?

Although the RICE method is how you should respond to most sports injuries, it’s important to seek immediate medical attention if you have lost feeling, are bleeding excessively, or are in chronic pain. In some cases, further medical care—such as surgery—may be needed to treat the injury.

Whatever the extent of the damage, it’s also wise to work with a physical therapist that specializes in athletic injuries. These professionals will guide you through a customized rehabilitation program that helps minimize pain, prevents tissue damage, improves flexibility, and promotes rapid healing. They can also help monitor your progress to let you know when it’s safe for you to get back into the game.

Knowing how stressful a sports injury can be, the team at Step by Step Physical Therapy takes pride in offering comprehensive care for athletes in Warsaw, NY. Whether you’re rehabilitating a torn ligament or need to prevent sprains, these physical therapists will introduce you to advanced tools and techniques that relieve pain. They will also develop strengthening programs that help you improve flexibility and build muscle so you can minimize your risk of future injury. Visit this clinic on Facebook to learn more about their resources or call (585) 786-8700 to set up a consultation.