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Rest: Stop activity causing pain and allow injured area to rest for 2 to 3 days.
Ice: To decrease swelling and numb pain, apply ice in form of ice packs or ice massage as soon as possible. Treat for a period of 48 to 72 hours after an injury happens. Ice applications should last for 10 to 30 minutes until point of numbness. Longer icing periods should be avoided as this could result in tissue damage. Allow skin to return to normal temperature before reapplying an ice pack.
Compression: To decrease swelling and bruising, compression should be applied immediately using a compression or elastic wrap, or athletic tape. Do not apply compression to point of cutting off circulation (a feeling of numbness or tingling). Compression can also be used at same time an ice pack is being applied.
Elevation: Raise injured area to above heart level to minimize internal bleeding and swelling.
Unlike yesterday’s gladiators, today’s weekend warriors who survive trials of running too hard, pitching a no-hitter or shooting too many hoops, are better prepared. With a reusable ice pack in hand and knowledge of R.I.C.E., every warrior can triumph over pain.
Disclaimer: This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in event of a serious injury.
About the Author: Louise Roach is a health and fitness editor, marketing specialist, and product development consultant. She helps others find pain relief through the use of SnowPack reusable, chemical-free ice packs, the SnowPack SportCover and SnowPack Body-n-Ice Kits. Learn more about the benefits of ice therapy at http://www.snowpackusa.com/ Sign up for free health and fitness newsletter at: http://home.netcom.com/~newsflash/