You must avoid further or additional damage to the injured area so stop exercising immediately.
The idea is to stop swelling of the injured area, so you must decrease the blood flow to that area which is done be applying ice directly to the skin for 15 to 20 minutes. This process should be maintained for 1 to 72 hours.
Wrap a bandage or towel firmly around the ice of the injured area. This will limit swelling and decreases the chance of a hemorrhage.
There are many benefits to elevation such as; to help drain excess fluid through the help of gravity, improve the venous bleeding and swelling and to raise the injured area or limb above the level of the heart.
It is recommended that you begin home treatment as soon as possible. Here are some guidelines to follow:
Following the fourth of fifth day of treatment, start the process of applying a moist heat or dry heat; this can be achieved with the use of a whirlpool twice a day for 15 to 25 minutes at a time. You may begin exercise four days after treatment if healing is evident.
DISCLAIMER: FreeTrainers.com only serve as a guide to RICE therapy treatment. We strongly suggest that you visit your physician prior to any self-treatment.