First steps to dealing with an injury

 Rest, ice, compression, and elevation, commonly referred to as RICE, is the first treatment for an acute injury to any joint or muscle in your body. An acute injury is a new injury of rapid onset and short duration, usually occurring after an impact or traumatic event. Applying RICE treatments will decrease pain, inflammation, muscle spasms, swelling and tissue damage. The sooner treatment is started, the quicker you will heal. As injuries left untreated can often develop into persistent conditions, early intervention is very important.

Rest

Rest is the first principle of RICE and it is very important during the first 24-48 hours. Rest does not necessarily mean total immobilization. Gradually use the injured extremity as much as tolerated, but try to avoid any activities that cause pain. Using a splint, sling, or crutches may be necessary to adequately rest the injured body part during that initial time.

Ice

There are two key reasons ice should be used as soon as possible after an injury. The first is pain relief. Ice provides pain relief by slowing down the transmission of pain signals along the nerves from the injured area to the brain. The second, and more important reason is the ice will help to decrease the swelling around the injury site. The sooner this swelling goes down, the quicker you will heal.

As a chiropractor, I commonly see patients heating their acute injuries. This will increase the amount of blood flow going to the area, causing extra swelling. For injury recovery we want the swelling to go down and not up.

When done properly, ice is extremely effective in healing acute injuries. You can use a commercial ice pack, ice cubes in a bag, or even a frozen bag of peas. Wrap your ice pack in a towel, and keep it over the affected area for 10 to 20 minutes at a time.

Compression

Applying some type of compressive wrap to an injured area can greatly reduce the amount of initial swelling.

A great technique is to use a pressure bandage or wrap over your ice pack. Never tighten the bandage or wrap to the point of cutting off blood flow. You should not feel pain or a tingly sensation while using compression.

Elevation

Elevation is the final component of the RICE principles. It simply refers to keeping the injured body part in a position higher than or equal to the level of the heart. This is key for arm and leg injuries. For an ankle sprain, this would mean propping your foot up while lying down or sitting. Elevation works on a simple premise: gravity. Gravity pulls things down, and this is especially true with swelling.

Further care

The RICE principles are your first step to speed up the healing process. Always consult with your health care provider with any injury you have to ensure you receive a proper diagnosis and treatment plan.

Dr. Janna-Marie Doni is a local chiropractor, working at Barrydowne Family Chiropractic in New Sudbury and Koski Chiropractic in Chelmsford. For more information, contact her at 566-0723. This is the fourth in a series of six columns.