March is National Athletic Trainer Month. An athletic trainer is a highly trained health care professional who must get a four-year college degree and pass a board exam to be certified in most states. Many schools and communities employ an athletic trainer to assist and evaluate when there is a sports injury and determine whether the emergency room, urgent care facility or primary care physician is the next step for the athlete. At Central Jersey Ankle & Foot Care we see many patients who have sustained an injury and delayed seeking treatment because they weren’t sure if it was necessary. One technique that athletic trainers use that is helpful for all patients to know is RICE: Rest, Ice, Compression, Elevation.
If you injure a muscle, ligament or joint in your foot or ankle you can use the RICE regimen at home to bring relief and prevent additional injury until the time of your appointment with one of our podiatrists, Dr. Christopher J. Mullin, Dr. Jessica A. Addeo or Dr. Rajan Patel.
Below are the steps of RICE:
R-REST- do not continue with the activity that caused the injury. Get off your feet and avoid bearing weight on the injured foot.
WHAT IT DOES- By discontinuing walking on the injured foot, you can avoid increasing the damage and prevent an additional injury.
I-ICE- apply ice and/or an ice pack wrapped in a towel to the injured area for 10-15 minutes at a time, three or more times a day. Do not put ice directly on the skin.
WHAT IT DOES- cold reduces pain and swelling. Getting swelling under control will give you a head start on a speedy recovery.
C-COMPRESSION- if possible, apply a compression wrap to the injured part of the foot. (You can ice the area while the compression bandage is on or apply the bandage after icing.)
WHAT IT DOES- compression serves two purposes. It reduces swelling, which allows for improved circulation, and it provides additional support to the injured part of the foot.
E-ELEVATION- Raise the injured limb above heart level and prop it up on some pillows.
WHAT IT DOES- encourages the fluid that causing swelling to be absorbed by the rest of your body.
Prompt treatment helps ensure a full recovery of foot and ankle injuries. If you have hurt your foot, don’t delay. Contact our Aberdeen office for an appointment as soon as possible by calling: 732-566-2841.
