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The R.I.C.E. Method of Acute Injury Treatment:

Rest: Resting is important immediately after injury for two reasons. First, rest is vital to protect the injured muscle, tendon, ligament or other tissue from further injury. Second, your body needs to rest so it has the energy it needs to heal itself most effectively.

Ice: The purpose of ice therapy is to decrease the inflammation that causes pain.

1. Get a gel pack or bag of frozen vegetables.
2. Wrap a towel around the ice pack
3. Apply towel wrapped ice pack to the indicated area.
4. (If you are not sure where to apply ask your chiropractor.)
5. Leave the pack on the area for 15 to 20 minutes
6. Repeat every 2 hours throughout the day
7. Do not leave on any longer than 20 minutes
8. If pain persists or increases, discontinue use and consult your Chiropractor.

Compression: Compression limits swelling, which slows down healing. Some people notice pain relief from compression as well. An easy way to compress the area of the injury is to wrap an ACE bandage over it. If you feel throbbing, or if the wrap just feels too tight, remove the bandage and re-wrap the area so the bandage is a little looser.

Elevation: Elevating an injury reduces swelling. It’s most effective when the injured area is raised above the level of the heart. For example, if you injure an ankle, try lying on your bed with your foot propped on one or two pillows.