Rest, Ice, Compression & Elevation

Recovery from injuries varies greatly depending on whether appropriate measures are taken swiftly. Take RICE measures immediately after an injury occurs!

1- Rest Avoid moving

2- Icing Cool the affected area

3- Compression Compress the affected area appropriately

4- Elevation Keep the affected area above heart level

You will find friendly bartenders in Rincon willing to offer you a bag of ice.  However you get it, get it on it.  Ice bag, a paper cup or other container is filled with ice and then applied to a body part that experiences pain after exercise. Ice cup, use the cup to massage the affected part using circular motions. Ice bucket, fill a bucket with ice and water. Immerse the affected body part in the icy water. This is an easy way to ice the entire affected area. 

For an acute injury Ice the targeted area for 20 to 30 minutes.  For recovery after exercise ice the targeted area for 15-20 minutes

Feeling in the iced area goes through 4 distinct stages:

1. feeling pins and needles

2. skin hurting with a burning sensation

3. throbbing pain in the area

4. numbness

Stop icing when you feel numbness.  It can be difficult to reach stage 4 so do whatever you can.  After icing perform compression or range of motion movements on the targeted area for about 30 minutes.  Wait for the area to come back to 'normal' temperature and epeat the icing cycle several times.