Written By: Bhavyajyoti Chilukoti | Published : June 23, 2015 3:55 PM IST
Sprains and strains of the muscles and tendons are quite common. So rather than popping a painkiller or using a pain reliever spray, experts believe that RICE Rest, Ice, Compression and Elevation is effective for relieving pain and swelling, especially, in the ankles and knees.
Rest: You should take rest and not strain the injured area by performing activities that might elevate the pain.
Ice: Apply ice-packs immediately after an injury to reduce pain and swelling. However, make sure you do this for not more than 20 minutes and for three times a day. Do not directly apply ice on the skin, wrap ice cubes in a cloth and apply over the affected area.
Compression: After applying ice packs, try compression by wrapping the injured area. Don t wrap the bandage too tightly and ensure that you remove it before going to bed. To check whether the bandage is too tight, look for signs such as increased pain, numbness or tingling sensation.
Elevation: While lying or sitting, make sure the injured area is elevated. You can use a chair or a pillow to prop up your foot. This helps in improving the flow of blood to the affected area and helps it heal faster.
The next time you are injured, vouch for RICE to fight pain and swelling.
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