Frank Mikulka's

Weekly Fitness Tip

November 9, 2003

Now that I have been around the gym, I have noticed people getting injured. I hear trainers say, “Use the R.I.C.E method.” I know it can’t be a food, so what is it? (Carla from Elmont)

That’s quite amusing. Maybe I can shed a little light on the subject. R.I.C.E is an acronym for Rest, Ice, Compression and Elevation.

  • Rest is necessary to allow the damaged tissue to heal without further injury. You can practice active rest. In other words, work around the injured area. For example, with a shoulder injury, work lower body and torso.
  • Ice should be applied around the injured area as an ice pack or cubes wrapped in a towel, so as not to burn the skin. Ice the injury for approximately 20 minutes 4 to 8 times per day for the first 3 days. Ice reduces inflammation and speeds up recovery.
  • Compression will aid in reducing swelling by increasing fluid pressure, forcing the fluids into the body’s drainage systems. Use an elastic wrap around the injured site. The body knows how to take care of the rest.
  • Elevation allows gravity to assist in moving the fluids toward the drainage systems. The injured area should be elevated above the level of the heart.

The best advice is to be careful when exercising and try not to injure yourself. Now go and enjoy a cup of brown rice; it’s a great complex carbohydrate!

Listen to Frank Mikulka’s Weekly Fitness Tips every week on Debbie Mandel’s Turn On Your Inner Light Show every Sunday morning from 10:30 to 11:00 AM on WLIE 540 AM