Spring Training is coming closer and closer and, as any baseball player knows, the risks of injuring yourself are high. If you happen to hurt yourself while engaging in physical activity (athletic or otherwise), it’s important to take care of it quickly using the RICE method.
RICE stands for Rest, Ice, Compression, and Elevation, and it’s a proven method for helping to treat foot and ankle injuries such as sprains, strains, and other muscle issues. It is crucial to practice RICE immediately after injuring yourself. If you wait, it could make matters worse and require complicated treatment options.
RICE Method For Foot & Ankle Injuries
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- Rest – If you injure your foot it’s best to stay off of it for a period of time. This timespan may range from a day to much longer. Don’t try to rush this process; your foot needs time to heal. Only when you can put pressure on it without any pain whatsoever can you go back to your usual physical activity.
- Ice – This helps with pain and also swelling. Never apply ice directly to your skin, instead, use a towel or something else to wrap it in. A good rule of thumb is to apply the ice for about 10-20 minutes two or three times a day.
- Compression – You can use a compression stocking or elastic bandage to wrap your foot. The pressure will help reduce blood flow, which will prevent swelling. However, make sure that the compression isn’t too tight or you may cut off your circulation altogether. If you notice any tingling or numbness, simply loosen the amount of tension.
- Elevation – When you elevate the injured body part above your heart level it will keep blood from pooling there. This also prevents swelling. You can accomplish this elevation with the use of a chair, pillows, or a stool.
If you have questions on how to use the RICE therapy method call Dr. Peyman Elison and Dr. Viedra Elison at (623) 584-5556 to schedule an appointment at Fixing Feet Institute in Surprise, AZ.
