Injured? Try RICE!

RICE is good for you.

If you experience an injury in your zeal to shift excess pounds or to perfect that pole trick / dance move, you can practise RICE to save your body from further complications. In this instance, RICE isn’t something you eat, it’s an acronym for procedures to manage an injury – Rest, Ice, Compress and Elevate. By practising the following techniques within 48 hours of injury, you can dramatically reduce any complications and limit excessive scar formation – particularly for joint injuries.

Your body produces the sensation of pain to encourage you to stop and rest. This protective mechanism helps to prevent further damage and injury to affected areas so trying to “work through the pain” is not a good idea. If you wish to stay active, changing your fitness activity may be equal to resting. For example, if you’re a runner and experience a knee problem, then swimming is permissible.

Most sports injuries are managed on the field with ice. Injured players / athletes / dancers are treated with vapo-coolant spray, cold spray, or gel ice packs, which cool the skin, numb the area and provide immediate relief. They also slow bleeding and prevent the accumulation of fluid. Depending on the condition, ice may need to be applied regularly to allow you to compete or train for a big event while healing an injury.

Most ice packs are held in place with a compression bandage, knee support, strapping or brace to reduce the amount of swelling. The combination of ice and compression has a synergistic effect in the management of musculoskeletal injuries. Compression is also important because it allows you to exercise lightly with support, which gradually improves your range of motion without encouraging further damage.

Elevating the affected area helps to prevent fluid accumulation and reduces swelling. If you have a leg injury, raise the end of your bed by an inch or prop your leg up on a pillow to promote drainage and reduce swelling.

To hasten your recovery, try chiropractic care. Non-invasive treatments including electrotherapy, ultrasound and manual techniques, can help resolve various mild to moderate joint injuries. Chiropractors are also trained to assess injuries and make referrals for x-rays, MRIs and surgical consultations when neccessary.

Dr Lilly Leong, Homeopath, recommends Arnica Montana. It’s known to be a “natural painkiller” and is not only excellent for pain control, but decreases inflammation, promotes rapid healing and speeds up the recovery process.

Dr Neil Stakes
DC Masters Degree Chiropractic


Back II Life is Singapore’s first chiropractic and homeopathic clinic. Offering personalised and individualised treatments for patients of all ages, Back II Life focuses on mind and body well-being, nutritional treatment, post treatment care and diagnostic testing. Offering synergy in health, bringing your back to life.

The information in this article is not intended as a substitute for medical professional help or advice, but is to be used only as an aid in understanding injuries and related conditions.

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