RIO Fitness Chicago® Exercise & Nutrition Blog

RIO Fitness Chicago® Tip:

Next time you injury yourself & have a tear/bruise/sprain/strain, just remember RICER (Rest-Ice-Compression-Elevation-Referral).

REST: Immediately stop what you are doing! Without rest, continual strain is placed on the area, leading to increased inflammation, pain, and possible further injury.

ICE: Proper usage of ice can reduce the destruction over-response which can result from inflammation. A good method is ice 20 minutes of each hour.

COMPRESSION: Aims to reduce the edematous swelling that results from the inflammatory process. A cloth Ace bandage works well because it should be a snug fit, but still allow expansion for when muscles contract and fill with blood. Avoid neoprene bandages because the heat they generate will cause more inflammation.

ELEVATION: Aims to reduce swelling by increasing venous return of blood to the systemic circulation. This will not only result in less edema, but also aid in waste product removal from the area.

REFERRAL: When in doubt as to the severity of the injury ALWAYS see a physician immediately!