How to Care Effectively for your Bumps and Bruises

The R.I.C.E. method (Rest, Ice, Compression and Elevation) is an age-old prescription for anyone dealing with life’s little bumps, bruises, aches and sprains. Two important parts of this formula are combining ice with compression, but fitting that into our busy work and life schedules can be difficult. Innovative, on-the-go solutions are making it easier however – and once we understand the reasons to be attentive to our injuries, the R.I.C.E. method will be of great value, as follows:

Rest

Resting an injury helps reduce pain and swelling, but knowing how long to rest is the key. Minor problems can quickly worsen if a joint or limb is used too soon because further injury is caused. For the initial 24 to 48 hours after an injury, rest is required, but after that modified activities can be started. Pain should be used to gauge the amount of activity following an injury. If pain is experienced while doing activities, then the condition is being aggravated and more rest is required.

Ice

Ice is used to numb pain and reduce swelling. A good rule for acute injury management with ice is 15 minutes on, then approximately 15 minutes off, or until the skin temperature returns to normal temperature. These applications can be frequent for the first 24 to 72 hours after an injury.

Compression

Wrapping an injured joint with an elastic wrap bandage compresses the tissues, which helps to decrease swelling. Always apply a wrap starting at the lower part of the limb and wrap in a direction that works towards the trunk. This directional wrapping encourages swelling to leave the area via the lymphatic system. Compression wraps should be applied as soon as possible after an injury, and should be rewrapped every two to three hours. Ice can be applied while the compression wrap is on.

Elevation

Lying or resting with the injured joint propped higher than the heart will also reduce swelling. This enables gravity to help with the lymphatic drainage (decrease in swelling). There is now an easy-to-use solution, called Dr. Cool, to help with the ice and compression elements. This flexible fabric wrap uses a patented chemical-free ‘Coolcore’ material that flash freezes in only 20 minutes and stays cold for about an hour, without bothersome dripping as it thaws. It gives us 360 degrees of cold compression versus traditional ice packs that cover only a limited area. Manufacturers say that Dr. Cool can also be used as a dry compression wrap to support and protect various body parts during activity.

More information is available at www.trainerschoice.com and www.drcoolrecovery.com.

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