HI-RICE
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HI-RICE is the full term for the common abbreviation, RICE. HI-RICE is a treatment methodology for soft tissue injury which is an abbreviation for Hydration, Ibuprofen, Rest, Ice, Compression and Elevation. When used appropriately, recovery time is usually shortened and discomfort minimized.
HI-RICE is for soft tissue strains and bruising, and is considered more a first-aid treatment than an end-all cure. The overall aim is to reduce pain and inflammation, but not to reduce either so much as the patient re-injures the area through over trust (lack of pain) or slows proper healing (from lack of adequate inflammation).
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[edit] Hydration
Hydration is important for sports performance recovery and for recovery in general. Adequate hydration allows body functions, including repair, to work at optimal levels. The extra fluids also allow rapid removal of waste proteins during the repair process.
[edit] Ibuprofen
Ibuprofen is a NSAID that can both reduce pain and significantly reduce swelling. Inflammation is a major factor in the swelling and pain involved in soft tissue injuries, which can hinder rapid recovery and promote stress. With a soft tissue injury, higher dosages, usually 400mg every 4-6 hours are recommended, which is above the 200mg every 4-6 hours recommended for most usages
[edit] Rest
Rest is a key part of repair. Without rest, continual strain is placed on the area, leading to increased inflammation, pain, and possible further injury. Without rest, most soft tissue injuries will take far longer to heal. There is also a risk of abnormal repair or chronic inflammation resulting from a failure to rest. In general, the rest should be until the patient is able to use the limb with the majority of function restored and pain essentially gone.
[edit] Ice
Ice is excellent at reducing the inflammatory response and the pain from heat generated. Proper usage of ice can reduce the destruction over-response of inflammation can result in. A good method is ice every 20 minutes of each hour, for a 24-48 hour period. To prevent localised ischemia to the skin, it is recommended that the ice be placed within a towel before wrapping around the area.
It should be noted that exceeding the recommended time for ice application may be detrimental, as blood flow will be too reduced to allow nutrient delivery and waste removal.
[edit] Compression
Compression aims to reduce the oedematous swelling that results from the inflammatory process. Although some swelling is inevitable, over swelling results in significant loss of function, excessive pain and eventual slowing of blood flow through vessel restriction.
An elastic bandage, rather than a firm plastic bandage (such as zinc-oxide tape) is required. Usage of a tight, non-elastic bandage will result in reduction of adequate blood flow, potentially seeing ischemia. The fit should be snug so as to not move freely, but still allow expansion for when muscles contract and fill with blood.
[edit] Elevation
Elevation aims to reduce swelling by increasing venous return of blood to the systemic circulation. This will not only result in less oedema, but also aid in waste product removal from the area.
