RICE (Not the Food!)
April 1, 2017
So, the weather in the Chicago area has been a little crazy! It was 75 degrees last week, and then 50, then 60. The warmer weather is a great excuse to start running and exercising outside. Remember to take precautions when running outside, as it's easier to sprain your ankle running on uneven pavement or twist your ankle off a sidewalk curb than hitting the indoor treadmill.
If you do sustain an ankle injury exercising outside, use the RICE acronym to treat mild injuries. Not every bump or scrape to the ankle necessitates a visit to your podiatrist; mild injuries can be alleviated using the RICE method, a means of self-care proven effective by the majority of physicians.
(If it's something more serious or a prolonged injury, come visit us as soon as possible!)
RICE: Rest, Ice, Compression, Elevate.
R: Rest the injured area to protect it from additional harm. This can mean taking a break from physical activity, or keeping off the injured area altogether for a bit.
I: Ice the injured area with any kind of frozen item (ice packs, or even a bag of frozen fruits or veggies) to reduce pain and swelling in the area. Place a cloth or other protector between the ice and your skin to avoid direct contact. Apply ice to the area as soon as possible, and continue to ice it for 15 minutes three times per day.
C: Compress the inured area using an elastic bandage to decrease swelling. Make sure to keep from wrapping your bandage too tightly around the injured area, or it can cause additional swelling.
E: Elevate the injured area using a pillow, a couch cushion, or any other apparatus that will keep the area above your heart. This will help to keep the swelling down.
If you have any questions about a foot or ankle injury, give us a call in Niles at (847) 699-9400 or contact us at our Berwyn location (708) 788-3880.