Ice compress RICE principle alleviates sprain discomfort

We often have various physical and sports injuries such as muscle fatigue and ligament sprain during exercise. These injuries can greatly reduce the pain, inflammation and swelling through ice compress within 48 hours. Ice should be applied not only in the 48-hour acute phase of the most serious inflammation, but after this time, although the inflammation and pain will be relieved a lot, it does not mean that it will disappear completely. Continuous ice application can ensure that the blood vessels will no longer swell. Most sports injuries can be treated according to the principle of R.I.C.E: R(Rest), rest: fixing the injured part to prevent further injury or aggravating the injury degree I(Ice), and ice compress: used to reduce swelling, muscle spasm and pain. In case of acute injury, if you can't find an ice pack for a while, you can use ice cubes, ice towels or soak in cold water for 1-15 minutes instead. For the tissue damage caused by chronic overuse, ice cubes can also be used as tissue *** C(Compression). Compression: usually, elastic bandages are used to bandage the injured part from the extremity to stop bleeding, prevent the affected part from swelling, shorten the tissue healing time E(Elevation), and raise the affected part to a position beyond the heart, which can stop bleeding and reduce swelling. Generally, Dr. Han reminds me that it is not too much to ice for 6-8 hours every day in the acute stage, and then it can be gradually reduced according to the situation until the ice is completely recovered. It is appropriate to ice for 2-3 minutes each time to avoid frostbite and rest for half an hour before continuing to ice. When applying ice, it should be noted that in addition to raising the affected area, it is best to use an ice pack to isolate the skin from the ice, or to bind it with an elastic bandage before applying ice. Source: Run, Jump and Walk to 1! Orthopedic doctor Han Wei's private joint maintenance (finishing, writing/Lin Tingan) Author: Han Wei Publishing House: Sancai.