The most common injuries are soft-tissue injuries- sprains, strains, and bruises. Accidents happen, and knowing how to handle an injury immediately can prevent further damage and speed recovery. For most soft-tissue injuries, the treatment for the first 2-3 days is R.I.C.E.: Rest, Ice, Compress, and Elevate.

• Rest: Rest means restricting movement. As soon as you experience pain, stop your activity. Pain is your body’s way of telling you that something’s wrong, so don’t ignore the message. By resting an injury for the first few days, you’ll help stop excess bleeding, whether internal or external, and will promote the healing of damaged tissues without complications. Sometimes splints, tapes or bandages are necessary to prevent unnecessary or accidental movement.

• Ice: Applying cold compresses to soft-tissue injuries reduces bleeding and swelling (caused by the pooling of blood). The preferred schedule for applying ice to such injuries is 15 minutes on and 45 minutes off. Always wrap ice or compresses in a thin towel to prevent frostbite. Use cold compresses for 48-72 hours following an injury or until the pain and swelling subside.

• Compression: Compression, or pressure, helps to reduce swelling and painful blood flow to the injured area. Apply pressure by wrapping the injury with an elastic bandage. Feet, ankles and hands may instead be taped by someone experienced in that technique. Compression should always be used with a cold pack. While pressure bandages must be tight enough to restrict excessive blood flow, they should not cut off blood flow altogether. If your toes or fingers begin to feel numb or lose their color, loosen the bandage or tape!

• Elevation: Elevating the injured area reduces the pooling of blood in the area and helps blood return to the heart more easily. To be most effective, the injured area should be elevated above heart level. Keep the injured area elevated whenever possible, not just while using a cold compress. Elevation also helps eliminate pain by reducing the “throbbing” sensation caused by blood being pumped through the injury site.

While many minor injuries can be treated safely at home, never hesitate to call a healthcare professional if a more serious injury is suspected. If you are unable to move the affected area or immediate, severe swelling occurs, seek prompt, professional treatment. For most minor sprains and strains, joint restriction is not advised beyond the first 2-3 days.

For more information, contact Wendy at haydenhealth@gmail.com.