For many common "activity" injuries, there is a simple treatment formula: Rest, Ice, Compression, and Elevation or RICE. The first thing you should do is immobilize the injured part of your body. Then apply ice to dull the pain and reduce blood flow to the injured area. This also helps control swelling. A plastic bag with crushed ice is best, but a cold can or bottle will work temporarily. Wrap a towel or elastic bandage around the injury to apply pressure, then place the ice over the towel or bandage. Use the remainder of the wrap to secure the ice pack. Immerse an injured foot or hand in ice water for a maximum of 15 minutes at a time. This may seem impossible at first, but once you have left it there for a few minutes, the pain of cold goes away. For the first day or two after an injury, keep the injured area above the level of your head as much as possible. This facilitates drainage of excess blood and fluid. If necessary, remain prone and ask your roommate or a friend to serve you meals and snacks while you recuperate.

During the first two days you should apply ice for 10-20 minutes every hour or two during waking hours. Symptoms indicating that your injury should be treated with RICE include: localized pain, joint stiffness, swelling, muscle tear or pull, unexplained redness of the skin or black and blue marks. If your injury does not respond to the RICE treatment within a few days, contact a physician.

Alice