Outdoor Sports
Although you’ve done your best to prevent injuries, you still find yourself dealing with pain during workouts. Most running injuries can be treated with “R.I.C.E.”: Rest, Ice, Compression, and Elevation. R.I.C.E. treatment can relieve pain, reduce swelling, and prevent the injury from worsening. This treatment should be applied for 24 to 48 hours after the initial injury.
Time required: Varies
How to do it:
1. Rest is often the simplest and most effective treatment for common running injuries. Take a few days off—this might be all you need to heal the injury.
2.
Every 4 to 6 hours, apply an ice pack or a bag of frozen vegetables to the injured area for 20 minutes. Try to ice the injury as soon as you feel pain, or right after running on it. Heat can only be used once inflammation has subsided, usually after about 72 hours. If the swelling has significantly gone down but some inflammation remains, try alternating heat and cold after a few days of using just ice.
3. Compression helps limit swelling and provides mild pain relief. You can wrap the injured area with a cloth bandage, but don’t wrap it too tightly. If you feel throbbing or excessive pressure, loosen the bandage.
4. Elevate the injured part—try to keep it above heart level if possible. In many cases, you can lie down and use pillows to support the injured area to achieve this.
What you need:
* Ice or a bag of frozen vegetables
* A cloth bandage
Time required: Varies
How to do it:
1. Rest is often the simplest and most effective treatment for common running injuries. Take a few days off—this might be all you need to heal the injury.
2.
Every 4 to 6 hours, apply an ice pack or a bag of frozen vegetables to the injured area for 20 minutes. Try to ice the injury as soon as you feel pain, or right after running on it. Heat can only be used once inflammation has subsided, usually after about 72 hours. If the swelling has significantly gone down but some inflammation remains, try alternating heat and cold after a few days of using just ice.
3. Compression helps limit swelling and provides mild pain relief. You can wrap the injured area with a cloth bandage, but don’t wrap it too tightly. If you feel throbbing or excessive pressure, loosen the bandage.
4. Elevate the injured part—try to keep it above heart level if possible. In many cases, you can lie down and use pillows to support the injured area to achieve this.
What you need:
* Ice or a bag of frozen vegetables
* A cloth bandage
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