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When
to Cool It
We've all taken our turn: Something about the male condition makes us want to do two stair steps at a time, dive for the line drive, or try the impossible backhand. Sprains happen—especially to men. And when they do, whose advice do you take? Once you've figured out that the injury isn't serious enough to require a doctor's attention, do you reach for an ice pack or head for the hot tub? The answer is both—in the right order and at the right time. When you strain a muscle or sprain the ligaments and tendons in a joint, the injured tissue begins to bleed internally and sets off a chain reaction that causes inflammation, swelling, and pain. Your emergency management plan should consist of heading off this chain reaction, using a strategy called RICE—rest, ice, compression and elevation. It probably should go without saying, but when you hurt yourself, stop. It's not manly to "work through" the pain—at least not unless manly means stupid. Rest is the first prescription for getting you back on your feet. As soon as possible, apply cold to the injury on an hourly basis for 20 to 40 minutes at a time, depending on the size of the injured part. (A wrist gets cold more quickly than a thigh, so be careful not to over chill, which could risk frostbite.) Cold constricts blood vessels, lessening bleeding and limiting swelling and pain, and it also muzzles those screaming nerve endings. Continue with cold therapy for at least 24 hours and up to 72 hours for large muscles. If it's practical, try to compress the injured part. This might involve taping a twisted ankle or applying an ice pack to a knee with an elastic bandage. Compression also limits swelling, preventing the injury from raging out of control. Elevating an injured limb above your heart also lessens bleeding and swelling by making the heart pump blood uphill, reducing blood pressure. Proper application of RICE will get you back in action quicker than any other strategy. It's not at all unusual to enjoy nearly complete recovery with three days. Some injuries, however, just aren't so easily vanquished. If you're still uncomfortable three days or longer after the injury, and if the swelling is gone, heat may help. Moist heat—a damp towel under a heating pad, for example—seems to be most effective. The final step to recovery is a sensible return to exercise. Begin doing stretching and strengthening exercises as soon as your injured part can support weight without pain. Build gradually to your normal routine, and before you know it, you'll be good as new.
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