Men's Health

RICE is a staple for minor injuries
Rest, ice, compression and elevation will help you recover from injury. Fast.

You have your wicked backhand going in today's match and your confidence is soaring in time for tomorrow's tennis tournament at the club. You drive another winner and call it a day. On the way home, your right elbow seems to be more sore than usual. How do you get ready for tomorrow?

That rolling 84-kilometer bike ride had several 6-percent and 8-percent gradient climbs and you made it to the top and back home in good time. But your quadriceps muscles are aching and the Sunday race beckons. Will you lose saddle time?

Stay cool. The RICE method helps with many types of joint and muscle injuries, easing pain and helping speed recovery, and is very helpful if you perform it right away after an injury.

Rest. For most injuries, rest the area until the pain decreases. For simple sore muscles, however, gentle stretching reduces stiffness more quickly. Hold the stretch for 30 to 60 seconds, then rest and repeat 5 to10 times. Do this several times a day.

Ice. Ice is the most effective treatment for reducing inflammation, pain and swelling of injured muscles, joints and connective tissues, such as tendons, ligaments and bursas. The cold helps keep blood and fluid from building up in the injured area, reducing pain and swelling. Apply ice as soon as possible after injury, even if you are going straight to the doctor.

To speed recovery and ease pain, raise the injured area and apply ice for 20 minutes (10 to 15 minutes in children) every 2 to 3 hours while awake. For best results, place crushed ice in a plastic bag and wrap with a moist towel. Use an elastic bandage to hold the pack in place. During the first 48 to 72 hours, or as long as there is any swelling, do not apply heat to the injury. Heat increases blood flow to the affected area, which makes swelling and pain worse.

Compress. Between ice treatments, wrap the injured area with an elastic bandage to help control swelling and provide support. Begin wrapping at the farthest point away from the body and wrap toward the heart. For example, to wrap an ankle, begin at the toes and wrap to the mid-calf area. Don't sleep with the wrap on, unless instructed to do so by a doctor. And don't wrap too tightly! If the wrap begins to cause pain or numbness or if toes become cool or white, remove the elastic bandage and wrap it more loosely.

Elevate. Raising the injured area above your heart allows gravity to help reduce swelling by draining excess fluid. At night, place a pillow under the area to support and raise it.

Smart money says see a doctor, especially if pain, swelling and limited range of motion persist. You might need x-rays or other imaging procedures to rule out fractures or severe injuries to joints, tendons and ligaments. When in doubt, head to the hospital. You can rest easier knowing that you are all right--and that you can return to action soon.