RIO Fitness Chicago® Exercise & Nutrition Blog

RIO Fitness Chicago® Tip:

If you injury yourself, remember RICER (Rest, Ice, Compression, Elevation, Referral). Rest the injured area by not using or bearing weight on it. To reduce swelling: Apply an ice pack to the area for 20mins at a time, 4-8 times/day. Compress it by wrapping it with an elastic bandage (for only an hour at a time), but not too tightly that blood flow is cut off. Elevation means raising the injured area 12inches above the level of the heart. Referral means if the pain doesn't subside after one week, see a physician.