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The R.I.C.E. Method to Healing

January 31st, 2013 | Posted by elizabethr in Leotards | NY Dancewear | Shoes | Tights | Tips

Injuries, especially sprains and strains, are a fact of life for dancers. From the moment you slip into your first pair of Capezio tights, it is only a matter of time before your first dance related injury. It is simply inconceivable that one could spend so many hours putting that much stress on their bodies and not suffer at least an injury or two. Most of these are mild and will heal in time, often without medical intervention. The R.I.C.E. method is an easy to remember, and effective, solution to mild and moderate sprains. Anything beyond that should be looked at by a professional. Here is how to use R.I.C.E. to your advantage the next time your Bloch shoes slip out from under you.

The R.I.C.E. Method:

  1. Rest: Reduce or stop using the injured area entirely for 48 hours. This gives the area a chance to heal without having to strain itself to accommodate or support movement.
  2. Ice: Put a pack of ice on the injured area for 20 minutes at a time, four to eight times a day. Use a cold pack or ice bag that has been wrapped in a towel. Never apply ice directly to the injury.
  3. Compression: This includes bandages such as elastic wraps, special boots, air casts and splints. These will help reduce swelling in the area and promote healing.
  4. Elevation: Keep the injured area elevated above the level of the heart. Use a pillow to help.

If injuries persist, see a doctor.

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