The R.I.C.E.R. Treatment
Even with precautions, injuries do happen. Applying immediate treatment at the first
signs of an ankle or other joint injury reduces its negative effects. The most effective
treatment for a soft tissue injury of any kind is the RICER method. Not only does
it relieve pain and swelling, but it's also the most effective in reducing
your recovery time. It's essential to any successful recovery. Following is
a simple explanation about the RICER method.
- R stands for "rest." You should not walk on an injured ankle. In fact,
keep your ankle as still as you can to allow it to heal. Keeping it still slows
the blood flow to the joint and helps to prevent anymore immediate damage.
- I stands for "ice." This is the most important part of recovery because
it reduces bleeding, pain and swelling. The sooner you can apply ice to an injured
ankle, the easier the healing process will be.
- C stand for "compression." Place a firm elastic bandage around the
ankle to create a small amount of pressure on it. This step serves two purposes.
The first is to reduce the amount of bleeding and swelling that occurs around the
ankle. It also gives some support to the ankle joint and the lower leg.
- E stands for "elevation." While sitting in a chair, elevate your leg
above your heart level to reduce blood flow to the area. This also reduces swelling
in the joint. Ideally, place your foot on a few pillows, but anything soft will
be fine.
- R stands for "referral." With serious injuries, consulting a physical
therapist or other qualified professional will give you an idea of recovery time.
They can also evaluate the seriousness of your injury. If you're unsure about
how serious it is, consult a professional anyway to get an accurate diagnosis. They
will give you the ideal recovery program and other methods for complete recovery.
What to Avoid During Recovery
Now that you know what to do to aid recovery, there are some things to avoid for
a successful recovery. These things increase swelling and bleeding, making your
injury worse and taking more time for recovery.
- Heat to the injured area
- Movement and massage in the injured area
- Excessive alcohol consumption
Following the R.I.C.E.R. method and staying away from certain things is the ideal
way to a full and fast recovery. In case of an ankle injury, immediate action gives
the best results for getting your ankle back to normal as quick as possible. Consult
your doctor immediately and follow his or her directions.