Self-Care
Sarah’s Golden Rule: if in doubt, ice!
Chronic Injuries
Greater than 1 month of prolonged injury. Example: low back pain. Heat is great! Try a heating pad or magic bag and apply for 20min. Or, try a hot bath. To help detoxify the body try adding a cup of Epsom salts. Soak for a 20 minute period. After, Drink water to rehydrate.
Acute Injuries
First 48-72 hours to 1 week of injury or if active swelling is still present. Example: muscle strains or joint sprains. The first 48-72 hours after an injury is crucial for healing. Cold is best. Try the R.I.C.E. formula.
R.I.C.E.
Rest
Reduce or stop activity to allow the injury to heal properly, stopping further damage to the area.
Ice
Apply an ice pack (gel pack, frozen vegetables or ice in plastic baggy) for 10-20 min on, then 20 min off as often as possible. Use a towel or pillow case between ice pack and skin to decrease risk of frostbite.
Compression
Apply a tensor bandage to area to decrease swelling.
Elevation
Elevate the limb above your heart or as high as possible to help swelling and inflammation to dissipate.