Tips for Recovering from Minor Injury

If you get injured, there are some immediate steps you can take to speed your recovery. The acronym R.I.C.E. (Rest, Ice, Compression, and Elevation) is an easy way to remember these four basic methods:

1. Rest.  Less severe injuries, as well as some overuse injuries, may be rested by merely avoiding any activities that use the affected body part. Don’t “push through” the pain and don’t do activities that hurt.
2. Ice.  Apply ice or cold to the injured area to reduce inflammation and speed healing. This should be done within the first 24–72 hours after injury.
3. Compression.  For an acute injury, immediate compression is important. Direct external pressure applied to the injured area will help decrease hemorrhage and bleeding. Compression can be applied during icing as well. An elastic wrap can be wrapped around the affected limb, securing the ice pack. Compression should be removed at night and the affected area elevated above the heart.
4. Elevation.  Elevation helps reduce internal bleeding and swelling. The injured area should be elevated above the level of the heart.

Remember to take care of yourself. If you aren’t feeling like you can begin to resume normal activity/sports within a week, you probably need to be seen for further evaluation. Call our Sports Medicine Department at 218-786-3520 to make an appointment.