What's the RICE rehabilitation method?

As you and your family members enjoy the great outdoors this summer, there's always a chance that one wrong step can result in an injury that could put you out of commission for days or weeks. Whether it's a sprained ankle or a ligament sprain in a major joint, one of the best methods of recovery from these injuries is the RICE rehabilitation method. Best of all, this works best in tandem with FSA-eligible products like cold packs, heat wraps and more!

Let's dive in and explore how the RICE rehab method can help you bounce back quickly from injuries.

1. (R)est

Rest is vital for recovery from any injury, because re-aggravating the injury could prolong your rehabilitation period, reports VeryWell.com. If a particular activity causes you additional pain and discomfort, stop or take a break from it to prevent any further damage.

2. (I)ce

Ice is a key facet of any recovery from a sprain or tendon injury, and it falls into a category of treatments called cold therapy or cryotherapy. According to Johns Hopkins Medicine, applying ice or cold packs to affected areas will reduce inflammation and swelling. Slowing nerve activity reduces pain and lowers skin temperature to promote the healing process.

3. (C)ompression

In addition to rest and recovery, compression therapy plays an important role in the healing process to fight inflammation after experiencing an injury, reports WebMD. Your FSA covers elastic bandages and other wraps that could work perfectly for this purpose! These bandages can immobilize the affected area to prevent further strain. But don't wrap them too tight as this could cut off circulation, which would make your limb go numb, or increase pain and swelling.

4. (E)levation

Last but not least, elevation can play a surprisingly vital role in helping to speed the recovery process. WebMD (who at WebMD?) suggests using pillows to elevate the affected area whenever you are sitting or lying down. This is a particularly good idea when applying cold therapy. Additionally, keeping the injured body part raised above your heart can also help reduce swelling.

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Sources:

http://www.physio-pedia.com/RICE_Therapy

http://www.hopkinsmedicine.org/healthlibrary/conditions/orthopaedic_disorders/cryotherapy_cold_therapy_for_pain_management_134,95/

http://www.webmd.com/first-aid/tc/rest-ice-compression-and-elevation-rice-topic-overview

https://www.verywell.com/rice-is-best-for-soft-tissue-injuries-3119410