R.I.C.E. - Rest, Ice, Compression, Elevation

When it comes to tendon, ligament and muscle injuries, R.I.C.E. is important First Aid. R.I.C.E. stands for Rest, Ice, Compression, and Elevation. Resting the injured areas gives them time to heal without risking re-injury. Ice is used to reduce pain and swelling. It is needed for the first 48 hours (20 minutes on / 20 minutes off) as long as there is swelling present. Wrap the ice in a thin towel so it doesn’t come into direct contact with the skin. Compression is accomplished by wrapping an injured area with an Ace, or elastic bandage. Compressing an injury helps lessen internal bleeding, and decreases bruising and swelling. Elevating the injured area allows accumulated fluids to drain from the area, thus reducing swelling.
More about injury prevention at www.chicagopodiatry.com