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Using RICE to treat your soft tissue sports injury

 

Using RICE to treat your soft tissue sports injury by Brendan Browner

You beat your defender with a world class step and you’re are off and running down the field. Legs flying, heart racing, wind rushing past your ears. You feel like God on amphetamines. You feel ….. BaNg!! … A searing pain in the back of your leg. Whilst pulling up lame you look around for the sniper who just shot you. Bugger it – no sniper – you have torn your hamstring. You fall to the ground and the trainers assist you to hobble off to the sheds for an early shower.

What you do in the next 2-3 days will make all the difference to your recovery and your return to playing.

DON’T

Whatever you do, never let Terry the trainer smear Tiger Balm onto the injury site and "Rub it out" (no matter how many years Terry has been at the club, nor that he played first grade back in the days of Johnny Warren or Blocker Roach).

DON’T

Do not crack open a 6-pack to drown your sorrows.   

DO

Use R.I.C.E. On injury the body sets up a chemical chain of events called the inflammatory process which lasts 2-3 days and is essential for recovery. Part of that process is the bleeding and swelling that occurs. This swelling might feel restrictive and uncomfortable but it contains enzymes that cause the blood clotting and the initial stage of healing of the damaged tissues. While all of this is going on you can help things along using the R.I.C.E. principle of injury management.

REST

Resting from vigorous or pain-producing activity minimizes any further damage. Be guided by pain and swelling in regards to activity levels.

ICE

Ice reduces the bleeding. Alcohol on the other hand increases the blood flow to the area. Although alcohol will numb the pain while you are out that night at Ivy, it will only make your bleeding and bruising worse the next day. Massage will also increase the blood circulation in the area and worsen bleeding and swelling. It too should be avoided for the first couple of days.

COMPRESSION

Compressive bandaging helps the blood to clot and limits the swelling. Firm (preferably elasticized) bandaging should be worn during the day but removed when you go to bed at night (just in case you have applied the bandage a little too tightly and you wake up the next morning minus a couple of toes).

ELEVATION

Elevation aids in swelling reduction by using gravity to drain fluid back towards the heart. When elevating any body part you need to raise the injured area above the level of your heart. So putting you torn hamstring up on a stool in front of your sofa doesn’t do it – you need to spend time lying on the floor with your leg up on the sofa.

So the next time you injure yourself go for:

  • The ice-pack
  • grab a Gatorade,
  • elevate and compress your injured body part and
  • take it easy for a couple of days.

 If you still have pain and swelling on day 2 or 3 then call your neighbourhood Sports Physiotherapist. If in doubt call and speak to any of the Physio’s at Elevate Performance on 9252 2225