Sports trainers and athletes always advocate an acronym R.I.C.E. to treat a sports injury. It stands for rest, ice, compress and elevate. It is the first thing most sportspersons follow when they get hurt.
Rest
Resting is the first step to start the healing process. The injured muscle will be weak in the first few hours and putting strain on it can make the situation even more critical. So lay down as soon as possible in a comfortable place after sustaining an injury to help in the healing process.
Ice
The benefits of applying ice on the bruise works best in the initial stage. Put crushed ice in a cold compress bag or wrap it in a small towel and apply it on your injury. This will help to reduce inflammation, bleeding, and swelling by reducing the blood flow in the area. Avoid applying ice directly on the injury as it may lead to frostbite. Place the cold compress on the injury for 10-15 minutes. Repeat this process after some interval.
Compress
Wrap an elastic bandage around your wound for some relief. The bandage will help to reduce swelling and prevent the accumulation of fluid in the area. Do not wrap it tightly, keep it firm and loose. If you feel tingling or numbness then remove it and rewrap it again. It should not cause any kind of discomfort.
Elevate
Lift the injured part of your body above the level of your heart. This will minimize the swelling of the area by allowing the movement of fluid. If it is not possible to rise above your heart level then at least try to keep it at the same level as your heart. In case you have injured your back then try to lie down with a pillow under your back.
