The Rice Method and how it helps Recovering from Injury?
Everything You Need To Know About The RICE Method
At one point or another, we have all been faced with an injury that has put us out for a few days. Most of us know exactly what to do when that happens: take it easy, ice the area, elevate it, and wrap it up. Whether you realize it or not, when you follow those steps you are following the R.I.C.E. method.
The rice method injury is a common practice used for treating acute injuries or sprains that have been shown to speed up recovery. It stands for Rest, Ice, Compression, and Elevation. This method is ideal for soft tissue injuries such as sprains, strains, and bruises. Applying it correctly will help reduce further injury to the affected area.
Rest
The first step in treating an injury is Rest. Slowing down and avoiding using the injured area helps to minimize possible further damage and gives your body time to recover fully. For best practice, you should avoid putting any weight on the injury for a few days and use the necessary braces and splints.
Ice
This step is meant to reduce pain and swelling by applying cold therapy to the area. The cold helps to relieve pain by numbing the area slightly and reduces swelling by constricting blood vessels to slow blood flow.
For the most beneficial results, begin this step within the first 24-48 hours after injury. You can do 20 minutes of cold therapy every 4 hours for best results.
There are several different options for cold therapy. If you want to keep it simple, a bag of ice, frozen peas, or a cold pack will work. However, cold therapy machines can be beneficial for more serious injuries.
Compression
Applying slight pressure to the injured area helps to reduce and prevent excess swelling. Wrap the area tightly, but not too tight, so as not to cut off circulation. You can apply compression to the injured area for 48 - 72 hours.
If the area is starting to feel numb, tingly, or changing color, you may have wrapped it too tightly, which can cause additional injury. Try loosening the wrap.
Elevation
Keeping your injury elevated is also helpful in reducing swelling and bruising, as it prevents excess blood from traveling to the area. You should aim to elevate the area for at least 2-3 hours every day until swelling subsides.
When To Use The RICE Method:
Doctors suggest using the R.I.C.E. method following an acute injury such as a sprain, strain, or heavy bruising. You should begin treating your injury as soon as possible, and always within the first 24-48 hours.
When to Call a Doctor:
You should always call a doctor for serious injuries, like a break. For less serious injuries that do not need immediate medical attention, if you are not seeing any improvement after 48 hours, call your doctor for further treatment.
Take Your Healing Up A Notch:
At Source Cold Therapy, we specialize in helping people heal using the power of Cold Therapy. We understand that sometimes, using a bag of ice or an ace bandage doesn’t cut it when trying to speed up your healing time from an injury or post-surgery. You have come to the right place if you want something more reliable and sophisticated.
The many benefits of Cold Therapy go beyond rehabbing an injury. They include pain management, reduced inflammation, and even arthritis management.
There are many cold therapy options on the market, some of which provide only cold therapy and others that offer both cold therapy and compression. Depending on your needs will determine which option is right for you.
Here are some of our favorites:
Simple Cold Therapy
Ossur Cold Rush Cold Therapy Unit
The Cold Rush Cold Therapy System provides an effective and soothing treatment for pain and swelling, helping you return to regular activity faster by providing cooling relief throughout the healing and recovery process.
Available Pad Options:
Knee
Shoulder (small and large sizes)
Foot/Ankle
Lumbar
Hip (right and left pads)
Universal
Get it here for $174.99
This unit is also available in a compact version. Grab that here for $124.99.
Breg Kodiak Cold Therapy Unit
With a run time of up to 10 hours and an optional battery pack, the Breg Kodiak Unit is a great option for anyone on the go or who is looking for an extended run time.
The Kodiak unit also has an optional dual pad attachment, which allows you to simultaneously apply cold therapy to two separate areas of the body.
Available Pad Options:
Knee
Shoulder (small and large sizes)
Back
Ankle
Hip
Hand/Wrist
Universal
Get it here for $159.00
Cold Therapy with Compression
Aircast Motorized Cryo/Cuff
Combining the benefits of cold therapy with intermittent compression, the Aircast Motorized Cryo/Cuff provides optimal control of swelling to minimize pain. This Cold Therapy unit has a wide selection of affordable pad options, making it an excellent choice for anyone.
Available Pad Options:
Ankle
Foot
Calf
Knee
Elbow
Hand/Wrist
Shoulder
Back
Thigh
Game Ready Ice Machine
The Game Ready Cold Therapy Unit is considered to be the top-of-the-line when it comes to cold therapy and compression. This unit is a top choice for many athletes as it also provides high-level compression and allows you to control the pressure and temperature of treatment.
While this unit is more of an investment than the other Cold Therapy options on the market, it is worth every penny.
Available Pad Options:
Universal Knee
Articulated Knee
Ankle
Back
C-T Spine Wrap
Elbow (Straight and Flexed Options)
Hand/Wrist
Shoulder
Leg (Full and Half options)
Groin
Being proactive in treating any form of injury is important in determining your recovery time and level of healing. Following the RICE method is well known for being an effective protocol for reducing healing time and swelling. Incorporating some form of cold therapy plays a vital role in recovery success.
Source Cold Therapy has a variety of Cold Therapy Units and accessories to help your body properly and efficiently heal following injury or even surgery.
Resources:
https://www.medicalnewstoday.com/articles/321469#scientific-consensus
https://www.brownmed.com/blog/cryotherapy/4-health-benefits-of-cold-therapy/
https://share.upmc.com/2014/08/rice-method-for-treating-injury/
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