Reviewed by: Kate M. Cronan, MD
Strains are injuries to muscle or tendons (which connect muscle to bone) due to overstretching. Sprains involve a stretch or a partial tear of ligaments (which connect two bones). Sprains and strains happen more often in teens than in younger children. Signs and Symptoms
What to Do
Get Emergency Medical Care if Your Child Has:
Think Prevention!Teach kids to warm up properly and to stretch before and after exercising or participating in any sport, and make sure they always wear appropriate protective equipment. /content/kidshealth/misc/medicalcodes/parents/articles/strains-sprains-sheet RICE is an acronym for a type of treatment. Doctors usually recommend this treatment when a person has injured a muscle, tendon, or ligament. These are called soft tissue injuries. RICE stands for:
Soft tissue injuries include sprains, strains, and contusions, which are commonly known as bruises. These injuries are often sports-related. One study reported that sports are responsible for about 50 percent of all musculoskeletal injuries sustained in the United States. In this article, we describe the correct way to perform RICE and explore why it may be useful. Share on PinterestAn ice pack may help to numb the affected area, and compression may keep the swelling under control. The benefits of the RICE method can be explained by stage:
A review of studies conducted in 2012 found that there was not enough data to prove that the RICE method effectively treated sprained ankles. A 2015 review associated with the Red Cross confirmed that ice was effective immediately after an injury. However, the researchers determined that immobilizing an injured limb may not be helpful. They found no evidence to support elevation. They also found indications that compression may not aid strains or sprains. However, the RICE treatment method remains widely and frequently recommended for a wide variety of injuries. It is not always necessary to see a doctor before trying the RICE method. Following the steps below may help to treat a mild or moderate injury. Begin immediately after an injury, and continue treatment for the next 24–48 hours.
Seek medical care if:
Always exercise caution when returning to everyday activities. It is most useful for mild to moderate injuries. Doctors usually recommend the RICE method for:
People often sustain sprains by tripping, falling, or through sudden twisting motions. Repeated movements and lifting heavy objects the wrong way can cause strains. The method is not recommended to treat broken bones or more serious injuries to soft tissue. These may require medication, surgery, or extensive physical therapy. The RICE method remains the most commonly recommended treatment for soft tissue injuries. However, not all healthcare providers are completely on board. Most support the idea of resting, or immobilizing, an injured body part immediately after an injury. Yet, some studies have shown that deliberate, guided movements can be helpful as recovery progresses. This might involve:
Some physical therapists take a dim view of applying ice and other efforts to prevent inflammation. A study from 2014 suggests that applying ice might actually interfere with the body’s ability to heal. Injuries are common. Between 2011 and 2014, people in the U.S. reported an average of 8.6 million episodes of injury related to sports and recreation. Luckily, not all were serious. Approximately half required a visit to a doctor or clinician, but not emergency treatment. The RICE method is best able to treat mild or moderate injuries, such as sprains, strains, and bruises. If a person has tried the RICE method but experiences no improvement, or if they are unable to put any weight on the injured area, they should seek medical attention. This is also a good idea when an injured area is numb or misshapen.
It may be difficult to know what to do when one first suffers a minor injury such as a pulled muscle or a light sprain. There are so many treatments available, it sometimes confusing as to whether a soothing heat pack is the best treatment, or in some cases whether an ice pack would be the better choice. In the case of a minor injury, there actually is a recognized order of treatment that individuals should follow in order to promote healing so they can get back on their feet as quickly as possible. R.I.C.E Method When sidelined by an injury, the proper home treatment is rest, ice, compression and elevation of the injured area, also known as the R.I.C.E. method. The first 48 hours after an injury is when an area is most likely to become inflamed and swollen. Applying ice to the injured area during that time helps to reduce blood flow to the injury, thereby reducing inflammation and swelling. The other letters in the acronym, “r” for resting the injured area, “c” for lightly bandaging the injury and “e” for elevating the injury, preferably above the level of the heart, also help to reduce pain. The proper way to ice an injury within the first 24-48 hours is to alternate 10 minutes of ice application, followed by 10 minutes without ice. If you don’t have an ice pack, a bag of frozen vegetables is a good substitute. Never put an ice pack directly on bare skin. Always include some type of cloth between the injured area and the ice pack. When to Apply Heat Want to know more about heat vs. ice for pain management? Have an injury that isn’t resolving using home remedies? M.D. Express Urgent Care is available at 5 convenient locations, 7 days a week from 9 am to 9 pm to help you get back on your feet!
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