Nearly every runner has an injury at some point. Some are serious and require a doctor’s opinion, but many amount to mild pain that can be drastically improved with four simple recovery techniques – RICE.
This acronym stands for: Rest. Ice. Compression. Elevation. And they can help alleviate a lot of pain and speed recovery after injury.
We’ll provide an overview on each recovery method, and then discuss when’s the time to call the doctor.
Rest the injury to aid recovery
This step refers to resting the injured area. Provide your body the time it needs to heal. It likely won’t happen overnight (which can infuriate us go-getters) but respect the process.
Trying to rush back in too early can have major consequences. Small injuries can become severe and require much more time off.
If the injury is in your lower body, try switching to upper body strength training until the injury can heal. Or skip a workout and opt for light stretching. You can also use this time to focus on mental growth by trying out meditation or journaling.
Ice the area to help with the pain
Icing the injured area provides immediate relief by temporarily numbing the pain. But it also can help with the longterm healing process because it reduces swelling and inflammation, which allows the area to heal more easily.
Never apply ice or an ice pack directly to the skin as direct exposure can cause frostbite. Instead, use a damp washcloth to create a safe barrier between your skin and the ice.
Try icing the area for 20 minutes every four hours for the first 48 hours. Icing longer than 20 minutes at a time can result in additional tissue damage.
Compression to reduce soreness
Use an ace bandage or something similar to wrap the area. This stabilizes the area during recovery, and the constant pressure should help reduce muscle soreness.
The wrap should be snug to help keep swelling down, but not too tight that it impairs circulation. Loosen the wrap if you feel numbness, tingling, increased pain, coolness, or swelling around the bandage.
Wear the wrap for one week, removing regularly to examine and clean the area.
Elevation to reduce swelling
Elevate the injured area above your heart to let gravity help the healing process. This works by drawing fluids away from the injury, which helps to curb swelling and bruising.
The best way to do this is by sitting or laying down with pillows stacked beneath the injured area. Don’t use your muscles to hold up the injured area since the goal is to relax the muscles during healing.
Elevate for 2-3 hours a day.
When you need a doctor for recovery after an injury
We do not recommend these practices over seeking medical advice. There are many situations that demand additional help for proper recovery after injury, which must be prescribed from a licensed professional.
Call your doctor if:
- The injury is clearly significant
- Pain is sharp and severe
- Pain is accompanied by severe swelling, tingling, or numbness
- The injury doesn’t improve in 24-48 hours
- The pain returns after resting several days
When in doubt, just call. A minor injury can quickly turn major if left undiagnosed.
As bad as you’d like to return to normal, remember that a couple weeks of bedrest is better than a couple months or a whole season. Seek the help you need.
For more information on recovery after injury, check out this MayoClinic article on how to prevent overuse injuries.
What’s up next?
Our recovery series continues with a look at scheduled recovery days and recovery weeks. If you’re new to the site or missed the last posts, be sure to check those out:
- An overview: Recovery as a priority and mindset;
- the difference between dynamic and static stretching;
- and the details you need to start foam rolling.
In other fresh news, I’ll be launching my own series to provide support for out-of-shape new or returning athletes and dive into the Strong Mind aspect of Endurance Athletics. The first post will cover breaking the weight loss yoyo and identifying self-sabotage.
To keep up on posts and other happenings at Endurance Athletics, subscribe to our mailing list and join our community group on Facebook.
Stay healthy and happy!
