Today was a great day to go for a walk but, “CRAC”, you just twisted your ankle on a piece of bamboo forgotten by your favorite panda.
In that case, remember the 4 actions to take with the word RICE.
R for Rest
I for Ice
Cover with ice as soon as possible to reduce the swelling and pain. Apply cold for 10 minutes every 2 hours during the first 24 to 48 hours. Remember to put the ice in an ice pack (or, if unavailable, in a clean cloth or towel) to avoid burning the skin.
C for Compression
Place a bandage around the wound to decrease swelling and bleeding. Be careful not to tighten the bandage too much so the blood can circulate freely.
E for Elevation
Elevate the injured body part to limit the swelling and bleeding. You can use pillows to raise the wound above your heart.
Finally, a painkiller such as paracetamol can help reduce pain during the healing process.
You now know the 4 actions to take in case of sprains. These are easy to remember thanks to the word RICE, for rest, ice, compression and elevation.
Most sprains are not serious and can be managed at home. However, if the pain is particularly severe, if you cannot move your limb or if the symptoms do not improve after a few days, you should seek medical advice.
List of products recommended by DocPanda if you are suffering from sprain :
DocPanda selected these products, usually sold in pharmacies, for their effectiveness. In addition, they are quickly deliverable. For even faster delivery, you can sign up for Amazon Prime and be delivered on the day after your order.
1. Ice Pocket, 2. Crunches, 3. Orthosis, 4. Bandage
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More information :
- Hing W, et al., Comparison of multimodal physiotherapy and “R.I.C.E.” self-treatment for early management of ankle sprains. New Zealand journal of physiotherapy. 2011. 39(1), 13-19.
- Van den Bekerom M, et al., What Is the Evidence for Rest, Ice, Compression, and Elevation Therapy in the Treatment of Ankle Sprains in Adults? Journal of Athletic Training 2012;47(4):435–443.
Important : this article is intended for educational and informational purposes only. Please consult a health professional for any personalized medical advice.