| Twisted ankles, painful joints, and stiff, sore muscles are some of the injuries most commonly caused by fitness activities. Continuing to exercise when injured can cause further damage and leave you laid up for weeks or months.
At the first sign of serious discomfort or pain, stop what you're doing and apply R.I.C.E.--rest, ice, compression, and elevation. By following this easy-to-remember formula, you can avoid further injury and speed recovery.
- Rest the injured area for 24 to 48 hours.
- Ice the area for 5 to 20 minutes every hour for the first 48 to 72 hours, or until the area no longer looks or feels hot.
- Compress the area by wrapping it tightly with an elastic bandage for 30 minutes, then unwrap it for
- 15 minutes. Repeat several times.
- Elevate the area to reduce swelling. Prop it up to keep it elevated while you sleep.
- Doctors also recommend taking aspirin to reduce the inflammation and pain, if you can take aspirin safely. Take aspirin with a full glass of water or milk to prevent stomach irritation.
Contact a physician if the following signs or symptoms occur.
- Severe pain and swelling
- Numbness
- Blue discoloration of the skin
- Misalignment of the extremity
- Inability to move the injured body part
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