|| ONLINE YOGA ANATOMY COURSE BY RITESH || Anatomy Simplified || For Yoga Teachers | 1 Month Intense Course | Pilates Certification - What is Rice Therapy ? Myth or Reality | Rest | Ice | Compression | Elevation | Avoid Rice Therapy ?

If you have ever sprained your ankle or pulled a muscle in your back, your doctor or physiotherapist has mostly likely mentioned the acronym RISE. In fact, the Harvard physician in 1978, Dr. Gabi Mirkin, who coined the term RISE, recommended the treatment for sports injuries and the medical community has religiously used this protocol for the treatment of all acute injuries and in the recovery of intense exercises. Now, musty friends, so RISE therapy is one of the most common methods for immediate injury treatment recommended to reduce significant symptoms you have following an injury.

If you sustain an injury, one of the first thoughts you will have is what do I do? It can be hard to know what to do depending on the injury. RISE therapy is a great place to start. RISE stands for rest, ice, compression and elevation.

There is a specific way to do this that we can help you with. Some injuries will require immediate medical attention, whereas other injuries will require specific home care such as the RISE protocol. Find out what this means and what you should do both, short term and long term for your injury healing. Now, the RISE method of treatment is often the first line of treatment prescribed by most health care professionals when dealing with soft tissues, injuries like ligament sprains, bruises or contusions and muscular strain.

Now, this is because it's a simple technique that can be done in the comfort of your home. That's also safe and affordable as it doesn't require much equipment. The RISE method is used to treat sprains, strains or bruises that occur from sudden twisting movements, falls, playing sports, a particularly hard gym session or any acute trauma. The RISE method includes the following four steps.

Step number one is rest. Immediately after the injury, stop using the injured limb or body part. Simply pushing through the pain is not recommended as you could cause your injury to worsen. Rest as much as you can on a comfortable bed or couch or someplace safe where you can protect the affected area from Moham.

Avoid putting any weight on the affected area for at least 24 to 48 hours as it may worsen the injury and delay your recovery. For example, if you can use crutches or a walking frame in the case of an ankle sprain or lower back strain. Now, step number two is a dicey one. Whether ice or not to ice is always a question.

Ice is the go to treatment method for acute injuries because it helps reduce pain, breathing and swelling. The cold from the ice contracts injured capillaries and blood vessels which help stop internal bleeding. Apply an ice pack to the affected area for 15 to 20 minutes every 2 to 3 hours during the first 24 to 48 hours after your injury. If you don't have an ice pack, you can simply use few ice cubes wrapped in a towel or a frozen bag of peace.

Always make sure to keep a layer of light taweling in between the ice pack and your skin to prevent frostbite or ice burns. Now, let us go into a little bit more detail to understand about whether ice would be a preferred choice or not or what should be the option. So, when you apply ice, the pain and soreness you experience is decreased temporarily but it does not mean that you are fixing the problem. In fact, you are actually may be doing more harm than good.

And to support this, a statement was made by Dr. Garvey Mirkin who had coined the term rice had later withdrawn in the year 2013 and he came out with his original statement in writing that you can also check on his website too. Mirkin said, When I wrote my best selling sports medicine book in 1978, I coined the term rice for the treatment of athletic injuries. Ice has been a standard treatment for all injuries and sore muscles because it helps to relieve pain caused by injured tissues.

Coaches have used my rice guideline for decades but now it appears that both ice and complete rest may delay healing instead of helping. In a recent study, athletes were told to exercise so intensely that they develop severe muscle damage that caused extensive muscle soreness. Although cooling delayed swelling, it did not have the recovery from this muscle damage. That was also mentioned in the American Journal of Sports Medicine June 2013.

A summary of 22 scientific articles found almost no evidence that ice and compression has since healing over the use of compression alone. Although ice plus exercise may marginally help to heal ankle sprain. So now the recommendation is that if you must use ice for its pain relieving properties, use it as a hot cold pump instead of a prolonged treatment. Place the ice on the area for less than 5 minutes.

Then take it off and move the body part around gently for 5 minutes that will create a warmup. Then you can repeat cold to hot treatment as many times as you want. This way you still get pain reduction from cold sensation but you get increased blood flow by moving the body part to improve circulation. So the next time you have an injury, leave the frozen peas in the freezer and focus on gentle movements and loading along with compression to allow for the fastest possible healing time.

Understand, healing requires inflammation. When you damage tissue through trauma or develop muscle soreness by exercising very intensely, you heal by using your immunity. The same biological mechanism that you use to kill germs. This is called inflammation.

When germs get into your body, your immunity sends cell and proteins into the infected area to kill the germs. When muscles and other tissue are damaged, your immunity sends the same inflammatory cell to the damaged tissue to promote healing. The response to both infection and tissue damage is the same. Inflammatory cell rush to injured tissues to start the healing process.

That was also mentioned in the Journal of American Academy of Orthopedic Surgeon. The inflammatory cell releases a hormone called the insulin-like growth factor into the damaged tissue which helps muscle and other injured parts to heal. However, applying ice to reduce swelling actually delays healing by preventing the body from releasing hormone. Ice keeps healing cell from entering injured tissue.

An article published by knee surgery sports Traumatol Atoscope published online on 2014 stated applying ice to injured tissue causes blood vessel near the injury to constrict and shut off the blood flow. And that brings in the healing cell of inflammation. The blood vessel do not open again for many hours after the ice was applied. This decreased blood flow can cause the tissue to die from decreased blood flow and can even cause permanent nerve damage.

Anything that reduces inflammation also delays healing. Anything that reduces your immune response will also delay muscle healing. Thus healing is delayed by cortisone type drugs. Almost all pain relieving medicines such as non-steeroidal anti-inflammatory drugs like ebrophane.

These are immune suppressants that are often used to treat arthritis, cancer or psoriasis. Applying coal pack or ice and anything else that blocks the immune response to injury is not good. It will delay the healing time. Ice also reduces strength, speed, endurance and coordination.

Ice is often used as short-term treatment to help injured athletes get back into a game. The cooling may help to decrease pain but it interferes with the athlete's strength, speed, endurance and coordination. Sports Medicine November 28, 2011. In this review a research of the medical literature found 35 studies on the effect of cooling.

Most of the studies used cooling for more than 20 minutes and most reported that immediately after cooling there was a decrease in strength, speed, power and agility based running. A short re-warming period returned the strength, speed and coordination. The authors recommended that if cooling is done at all to limit swelling it should be done for less than 5 minutes. Followed by progressive warming prior to returning to play.

Step 3. Compression. This means wrapping the affected area to help reduce pain and swelling. You can use an elastic side bandage compression sleeves if you have one of or even a simple cloth or towel to wrap the injured part firmly.

Make sure it is nice and snug but not too tight this could stop good blood flow to the area and prevent the swelling from going down. If the skin below the wrap turns blue or feels cold, number or tingly just loosen it. If these symptoms don't disappear right away, seek immediate medical help. Step 4.

Elevation. Keep the injured area above the level of your heart. If possible, this will decrease swelling and hence reduce pain or throbbing. For example, if you have an ankle sprain, you can use a few pillows to prop your leg up on the couch, a bed so that it's high enough and still comfortable.

Stretch and return to activity carefully. When your soreness and pain are gone, begin stretching and strengthening exercises slowly. Then gradually increase these exercises. My recommendations, if you are injured, stop exercising immediately.

If the pain is severe, if you are unable to move or if you are confused or lose, even momentary consciousness, you should be checked to see if you require emergency medical attention. Open wounds should be cleaned and checked. If possible, elevate the injured part to use gravity to help minimize swelling. A person experienced in treating sports injuries should determine a no-bone are broken and that movement will not increase damage.

If the injury is limited to muscle or other soft tissues, a doctor, a trainer or a coach may apply a compression bandage. Since applying eyes to an injury has been shown to reduce pain, it is acceptable to cool an injured part for short period soon after the injury occurs. You can apply the eyes for up to 10 minutes, remove it for 20 minutes and repeat the 10 minute application once or twice. There is no reason to apply eyes more than 6 hours after you have injured yourself.

Friends, I really hope that you enjoyed it and please feel free to send any questions that you may have. Take care, keep smiling, namaste. Take care, keep smiling, namaste. Take care, keep smiling, namaste.

Take care, keep smiling, namaste. Take care, keep smiling, namaste. Take care, keep smiling, namaste. Take care, keep smiling, namaste.