R.I.C.E those Sprains and Strains- Column by San Juan Island EMS Chief Jim Cole

posted 05/09/2008
So your doctor has told you that you have a sprain or a strain. A sprain is when the ligaments at a joint are stretched or damaged. A strain is when a muscle is pulled and injured. To get onto the road to recovery, remember to "R.I.C.E." that injury.

R = Rest. Keep off of it, don't use it, give that joint or muscle a rest.

I = Ice it. Cold compresses on the affected area will help to reduce swelling. Don't freeze the injury, just cool it.

C = Compress. Sometimes an ace bandage helps to move the swelling out of the area and speed healing.

E = Elevate. Let gravity work with you instead of against you. Place the affected part above the level of your heart.

Above all else, follow your doctor's advice in treating your injury. Take a few extra days to heal at the beginning to prevent a longer course of treatment and rehabilitation later.

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Chief Jim Cole from San Juan Island EMS has been a Nationally Registered Paramedic for more than 20 years and holds a Bachelor of Science Degree in Community Health and a Master of Art Degree in Higher Education. He is designated as a Chief Medical Officer by the Center for Public Safety Excellence and is a Senior Wilderness Medicine Instructor with the SOLO School of Wilderness and Emergency Medicine. Suggestions for future topics can be sent to chief@sanjuanems.org.