Rest Ice Compression Elevation

How many of us recognize these four basic steps to an acute joint or muscle injury but still choose to ignore it? It’s common following an injury for someone to want to go soak in a hot tub, have a nice bath, or put heat rub on the injury. This is the first step you want to take.

Let us use an ankle sprain as an example. In this situation Ice and Elevation are our friends. When you sprain your ankle the blood is rushing to the site of injury which is causing the inflammation, swelling and pain. By icing and elevating your ankle you are going to slow the rate at which blood is flowing to the injury and the swelling will begin to decrease. If you fail to ice the injury the increased pressure occurring to the tissues may result in MORE damage than the initial mechanism. You will want to ice your ankle at least 2 or 3 times a day for 48 to 72hours for at least 15 minutes each time. So the next time you twist your ankle sliding into home plate to win the game please resist the urge to jump in that hot tub for the celebratory party and take the time to put your foot up with an ice pack. You want to be able to play in the championship round don’t you?