Sports injuries are frequently encountered to sportsmen and athletes. These injuries range from minor to severe and can mostly affect muscles of the legs and the arms. Sports injuries sideline a player from sports. No matter, what sports you play the injuries are often similar.
Fortunately, many sports injuries can be treated at home by following simple procedures. For the treatment of these injuries, the acronym “R.I.C.E” is very important. RICE stands for Rest, Ice, Compress and Elevation. Normally, it takes about 72 hours to alleviate pain after a sports injury. Let us look at R.I.C.E:
Rest: As soon as you encounter a sports injury, you should put yourself to rest and disengage in any further activity. The injured muscle is weak after an injury and the body needs rest to start the healing process.
Ice: Ice should be applied for 1-2 days of encountering an injury. A bag of crushed ice or ice pack when applied to the injured area helps in relieving pain and preventing swelling. Always pack the ice in some cloth before application. Apply ice for 3-4 times for 15-20 minutes each. Also, allow the body to return to normal temperature in between ice applications.
Compress: Compression be means of a bandage e.g. a knee bandage or wrist bandage will also help in preventing swelling at the injured area. Bandage will help in supporting and enabling mobilization to some extent. Make sure the bandage is comfortable on the skin and the muscle.
Elevate: Elevating the injured body part above the level of the heart will also aid in the healing process. If elevation is not possible then keep the injury at a level equal to heart.