Getting injured is never a good thing, but while you can do everything you can to avoid them, it can happen to anyone and in any sport. Whether you run, ride, swim, play on the court or out on the field, there is a chance that you will encounter an injury.

Fortunately, most injuries that occur, while still painful, are relatively minor. If that is the case, you can do proper self-care in order to minimize the effect and pain experienced. This will also help in recovery as well.

An example is icing the injured area to reduce inflammation. How long to ice an injury can depend on the severity or the area affected.

For a more complete approach to your injury, you can go with the RICE method.

What is the RICE Method for Injuries?

This does not mean eating a lot of rice. It is an acronym of what you should do when you get injured and it starts with

Resting

The first thing you ought to do is to rest the injured body part. You should avoid using it or use proper support if you have to. For example, if you have an ankle sprain, you should get a lot of bed rest. But if you need to stand, try to use crutches or other types of support as to not aggravate the injury.

Aside from that, resting allows your body to work on the injured area naturally. Muscles and tissue essentially rejuvenate as we rest or sleep.

Icing

No, not cake icing. What you would want to do is take an ice compress and apply it to the injured or inflamed area. How long to ice an injury depends on the affected area and yourself.

The main purpose of doing this is to numb the body part so you can get some reprieve from the pain. Ideally, you would want to continue icing it until you can easily tolerate the pain.

An important thing on how long to ice an injury is that you do not want the actual ice to touch the skin directly. It is best to wrap the ice or pack of frozen vegetables in a towel before applying to the affected area. Ice compresses are usually good to go directly though.

Compress

The third step is compression. Take an elastic tape and wrap the injured body part tightly but not too tight that it causes more pain.

There are different ways to wrap specific body parts. The main idea though is to provide it support so that it minimizes its movement. At the same time, if it does move, it doesn’t take too much of pressure.

The effect of the compression can help limit the swelling of the area. At the same time, blood flow is controlled efficiently which can help in the overall recovery process as well.

Elevate

The fourth and final step of the RICE method is to elevate the injured area. What you want to do is to raise the injured body part higher than your heart. So, if you have a sprained ankle or knee, you’ll have to lay down then prop a few pillows under your leg to keep it high.

Wrist and arm injuries are obviously easier to keep above your heart level but wearing a sling can help you as well.

Elevating it also helps with reducing pain and swelling which is always good when it comes to any injury.

When to see a Doctor

No matter how long to ice an injury, if you still feel discomfort and pain after a week, then that is a clear indication that you need to see your doctor. The injury may be worse than you imagine and they can look into that for you.

The RICE method is effective for mild to moderate injuries such as sprains, bruises, and soft tissue injuries. But if the injury is on your bone for example, then you’d want to see a doctor immediately.

Preventing Injuries

As they say, prevention is always better than the cure. While injuries are common in any sport, you can improve your chances by taking some necessary steps.

For example, you can get proper running tips and coaching so that you run more efficiently and not cause too much strain on your legs. This is great for any sport that requires a lot of running.

You should also make sure that in whatever sport you play in, you understand and practice proper movements to avoid getting injured.

And of course, before doing a strenuous activity such as training or playing, make sure to do a warm-up stretch first so that your body is prepared.