The R.I.C.E Approach

Just remember for simple words: rest, ice, compression, elevation. Known as the R.I.C.E. Approach, these are immediate self-care musts.

·      Rest. We all know that rest is a key component of repairing the body. Specifically with sprains, avoid activities that cause pain, swelling or discomfort in the affected area. But don't skip all physical activity, including moderate exercise for other areas of the body.

·      Ice. Ice should be used immediately on a sprain. It reduces the inflammatory response and pain associated with heat generated by increased blood flow and blood loss.

TIP: Use an ice pack or slush bath of ice and water for 15 to 20 minutes each time and repeat every two to three hours while you're awake for the first few days following the injury. Cold reduces pain, swelling and inflammation in injured muscles, joints and connective tissues. It also may slow bleeding if a tear has occurred.

CAUTION: If the affected area turns white, stop ice treatment immediately – it could mean frostbite. And if you have diabetes or a vascular disease or develop decreased sensation, talk with your doctor before applying any or more ice.
 
·      Compression. Use an elastic bandage instead of a firm plastic bandage (such as zinc-oxide tape) to help compress the area and help stop swelling until the swelling stops. Don't wrap it too tightly, or you may hinder circulation. The fit should be snug so as to not move freely, but still allow expansion when muscles contract and fill with blood.

TIP: Begin wrapping at the end farthest from your heart and loosen your wrap if the site of the injury becomes numb, swelling occurs under the wrapped area or pain increases.