How to Overcome Injury to The Muscle, Tendons and Ligaments With R.I.C.E Method

Posted by Kang Ikal on Wednesday, July 5, 2017

How to Overcome Injury in Muscle, Tendons and Ligaments With R.I.C.E Method
How to Overcome Injury to the Muscle, Tendons and Ligaments With R.I.C.E Method. Muscle injury or tendons and ligaments can happen when we doing sport activity. Injury categories can be divided into several parts: injury based on process, cause, body parts, and intensity. There are also sports injuries based on the type of injury that is divided into 3 parts namely injury to soft tissue, joints and caused weather.

What we commonly experience may be injury to soft tissues such as muscles, tendons and ligaments. Either because of a collision or a result of continuous repetition. Injuries to the muscles and tendons are also called strains resulting from over stressing or overuse, usually when exercising with explosive movements (strong and fast instantaneously) and frequent motion repetitions. While injury to the ligaments is also called a sprain resulting from excessive stretching, usually occurs when warming-up by stretching excessively and instantaneous movements such as in strains.

How to overcome these injuries is to use cold therapy instead of warm therapy. Cold therapy with ice cubes can make blood vessels rupture narrowed or also called vasoconstriction, while warm therapy will make blood vessels that rupture enlarged causing swelling is extraordinary. The mechanism of the body we use to accelerate the healing of injuries to muscles, tendons and ligaments, because any injury to the muscle will involve the breakup of capillary blood vessels.

The following are injury therapy using R.I.C.E method (Rest, Ice, Compression and Elevation)

R.I.C.E Method to Overcome Injury in Muscle, Tendons and Ligaments

In the event of injury to the muscles, tendons and ligaments then do a cold therapy called R.I.C.E (Rest, Ice, Compression and Elevation).

1. Rest
If muscle, tendon and ligament injuries occur, immediately rest from a variety of activities, so as not to make the injury worse. With rest, the muscles, tendons and ligaments are spared from the movements that make the broken capillary blood vessels release a lot of blood..

2. Ice
After taking a break, grab an ice cube and bandage by a small towel or can also use icepack (a special bag made of rubber material) and then attach it to the injured muscle.
3. Compression
Once taped to the ice and then wrapped press the ice that had been pasted by bandage or special pads for injury. Do not forget to wrap it with a little emphasis, so it feels to the muscles, tendons and ligaments in the injured. Hold the bandage approximately 5 minutes to 10 minutes..
4. Elevation 
After being bandaged and pressed, the muscle, tendon and ligament parts of the injured are raised higher than the heart. In order to accelerate the veins (blood vessels) that drain the blood from the whole body to the heart, so that it can accelerate the disposal of the remains of collisions and dirt from the rupture of capillary blood vessels.
R.I.C.E therapy is performed during the first 24 hours after injury to the muscles, tendons and ligaments. Apply and ice packing every 5 minutes to 10 minutes once then release again wait 5 minutes, then taped and wrapped again by ice. The cycle is done for 24 hours.

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Wednesday, July 05, 2017