Your immediate care following injury is important to enable a safe and rapid recovery.
The R.I.C.E. regime is used to control the early bleeding, swelling, and pain associated with injury.
Treatment should begin immediately and last for the first 2-3 days after the injury.
R: Rest to reduce blood flow to prevent further swelling.
Also, you may need crutches to reduce loading through the injured area.
I: Ice to reduce the bleeding in the immediate area, thus limiting swelling and pain.
Do this 15-20 minutes every 2 hours.
Ice pack, crushed ice in a towel, or even frozen peas are suitable
C: Compressionis applied over the injured area to prevent further inflammation.
A firm compression bandage, as well as wearing compression tights such as 2XU or SKINS is also very useful in aiding the return of inflammatory fluid back to the body
E: Elevation above the heart aids in the return of blood and swelling from the injured area.
Using your muscle pump system through gentle ankle movements, further speeds up the return of this fluid back to the body.