RICE

We all experience "boo-boo's" in CrossFit and I think that many of us (CrossFitters and others devoted to their fitness & health) have heard of or are familiar with the term "RICE".

R = Rest
I = Ice
C = Compression
E = Elevation

This term is generally used when people are looking for ways of calming or decreasing pain and discomfort from an injury. I did not know about this term until a year ago and prior to that was very confused as to whether to place heat or ice on an injury. When I grew up I was always taught that after a long day of snow skiing, the family was to jump into the hot tub and "soothe" those sore muscles. Boy, were we wrong! Because I was recently asked about this concept, I wanted to address it quickly and hopefully help others if they are in the same boat.

"Cold should be applied three to five times a day for 15 minutes at a time during the first 36-48 hours, by submerging the injured area in cold water, using an ice bag, or applying ice massage to the affected part." (Hoeger & Hoeger, 2012, p. 328) Additionally, ensure you wrap the affected area with a bandage for compression and elevate. If the area starts to show signs that swelling and inflammation have decreased or diminished completely, heat can then be used (typically this is after 36 hours). If all else fails, and the injury appears to be something that you can't improve upon, consult a doctor for medical attention.

Reference:

Hoeger, W. & Hoeger, S. (2012) Principles and labs for fitness and wellness. (11th edition) Belmont, California: Cengage Learning.