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R.I.C.E.

The method of R.I.C.E. (Rest, Ice, Compression, and Elevation) is best known as the treatment for acute injuries such as joint sprains or muscle strains. But why wait until you are already injured to experience the benefits of this treatment? I believe that the principles of R.I.C.E can, and should be used on a daily basis to prevent injury, improve recovery time, and decrease muscle soreness.

REST:

The traditional meaning of Rest in the RICE treatment is to immobilize the injured area and limit use for 24-48 hours to promote healing.

Rest can also mean getting adequate and regular sleep. Seven to eight hours a night is recommended, with additional benefits coming from as much as 10 hours an night. A well rested athlete has a quicker reaction time, a better mood, and less fatigue during training.
Additionally, adding a rest day or a rest week into your training cycle will help your body adapt to a hard training load. Your body and mind need time to rejuvenate and relax in order to perform at the highest level.

ICE:

Ice is used in the RICE treatment as a great way to decrease swelling and improve the healing time of sprains and strains. It should be applied to the injury for 10-20 minutes at a time every few hours.

Icing, in the form of an ice bath, is a great post-workout recovery technique. Despite a recent study minimizing its effectiveness, it is still one of the most widely used recovery techniques. From football players to marathon runners, some of the world’s best athletes use this method. The temperature of the ice bath does not need to hover just above 32 degrees for it to work. Immersing you legs for 10-15 minutes in water that is in the high 40’s or low 50’s will do the trick. An ice bath can prevent injuries by reducing the inflammation caused by a tough workout, which will prevent the inflammation from becoming a full-blown injury.

COMPRESSION:

Compression treatment for an acute injury involves wrapping the area to help increase blood flow and prevent or reduce swelling.

Compression can be used on a daily basis to increase blood flow to stressed tissue, and improve recovery time. Compression was once only accomplished by ACE bandages, today there are many sport specific companies that have a line of compression clothing designed for athletics. Compression tights have proven benefits during and after your workout. The main benefit of compression tights are; increased blood flow, which brings oxygen to the muscles faster and removes lactic acid, and increased support of the muscle fibers during contraction, which results in less wasted motion, and a more efficient contraction.

ELEVATION:

Elevation is the 4th element in the RICE formula. The goal is to elevate the injured area above the heart to reduce swelling and the pooling of blood around the injury.

Swimming, biking and running are hard on the legs. Elevating your feet/legs to a level higher than your heart will let gravity do some of the work returning blood back to your heart. Propping you feet with some pillows while lying down is a great way to enjoy a book or watch TV after a hard day of training.