To relieve pain, reduce swelling and accelerate the healing of a sports injury, it is advisable to use a method known by the acronym RICE, which in English is the initials of the words Rest, Ice, Compression and Elevation.
These four steps should be used after the injury for at least the first 48 hours.
1- Rest
Reduce daily activities. If the injury is on a foot, heel or knee, it is necessary to avoid putting weight on the area.
2 - Ice
Place an ice pack in the injured area, four to eight times a day. An ice bar can be used or a plastic bag with ice cubes wrapped in a towel. You should perform these actions carefully; the ice should be removed if the skin becomes red, hot, scratching or hurting.
3 - Compression
Pressure on the injured area helps reduce swelling. Elastic protection, special boot, plaster or plaques may be used.
4 - Elevation
To help reduce swelling, place the injured area on a cushion, raised above the heart.
