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Fitness Injury Prevention 101 and the RICE Method

Preventing injuries is possible when you are prepared for the activity, both physically and mentally. Injuries can be prevented by proper warm-up, proper mechanics and techniques, proper training and conditioning, and knowledge of the activity. Throughout the next few weeks I am going to explore a few of the most common injuries and how to prevent and recuperate from them.

Today, however, I am going to talk about one of the main methods to treat an acute injury (strain or pull). This method is known as the R.I.C.E method, which stands for Rest, Ice, Compression, and Elevation.

Rest will prevent further injury and allow the healing process to take action.

Icing the injury will stop the swelling and limits the bleeding in the injured area by constricting injured blood vessels. I recommend icing the injury for 20 minutes once every three hours or so. Remember to wrap the ice, direct contact is harmful to the body.

Compression supports the injured joint and helps control the swelling as well.

Elevation reduces blood flow to injured area by using gravity, which in turn reduces swelling.

Please feel free to leave a comment or email if you have any questions. Again, more injury prevent is yet to come.

October 6th, 2008

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Which exercies can I do with an IT band Injury to avoid muscle loss? I have an irritated it band. It has been 2 weeks now, I went to see a sports doc. and have been following what he has told me to do. Foam rolling stretching ice, Elevate, advil. He told me I could only work my upper body for the next 2 weeks! That will be a month since the injury, is not really feeling any better yet! getting frustrated! I'm affraid I'm going to loose muscle mass! and start to gain fat in my lower body! that's where I store fat! All my hard work gone to waste! I can't run, bike stair climb, squat, lung, or even eliptical, NOTHING! All hurts! Do you think beginner floor excercises like side raises may help? I was also a personal trainer for sometime, but never had such an injury, I'm being a baby about it! I'm a very active person,and this is just killing my spirit! Thx,Monica

posted Jun 13th, 2011 10:26 pm


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One Response to “Fitness Injury Prevention 101 and the RICE Method”

James Hubbard, M.D., M.P.H.
Oct 6th, 2008
9:30 pm

Good info. That is an old acronym that has stood the test of time.