Being physically active is good for your health. But working out too long or too hard can cause muscle soreness. In addition, a misstep or a fall can cause a strain or a sprain—a minor but painful injury to muscles, tendons, and joints. So how do you treat minor injuries that occur when you are being active?
RICE—rest, ice, compression, and elevation—is the key to treating most activity-related injuries. Learn all about RICE below.
Rest
Ice
Compression
Elevation
Resting the affected muscle or joint can help to ease pain. But total rest is not recommended. Rather, engage in light exercise or activity that uses the affected muscle. Let your discomfort tell you how much activity is too much.
Apply an ice pack to the affected area for 20 minutes every 2 hours for 2 to 3 days. Ice helps to reduce both pain and swelling. Do NOT apply ice directly to the skin because it can cause tissue damage. Instead, use a thin towel or washcloth, or a T-shirt between the ice and your skin.
Applying an external source of pressure—compressing—a strain or sprain can help to prevent or reduce swelling. Apply a pressure dressing on the injured area to produce compression.
NOTE: A pressure dressing that is too tight can cut off circulation to the affected limb. To be safe, only a knowledgeable athletic trainer or a person with medical training should apply a pressure dressing.
Elevation also helps to reduce swelling. When you elevate an injured limb, gravity helps to drain the blood and other fluids that accumulate in the damaged tissue. Leg, ankle, or foot injuries are often elevated on a pillow or footstool; hand, wrist, and arm injuries are usually elevated with a sling.
If you follow the RICE model and take over-the-counter pain medications, your minor strains and sprains should begin to feel better within 2 or 3 days. If the pain does not improve in that time or gets worse, it’s time to see a healthcare provider.
