R.I.C.E. is the Most Recommended Treatment for Common Overuse Injuries
This post is a follow up to our last post on Youth Sports Injuries. We found another great resource for coaches and parents. The American Orthopaedic Foot & Ankle Society (AOFAS) provides parents and coaches with tips and resources for dealing with back-to-school foot and ankle injuries.
Check out: http://www.aofas.org
Some of the most common youth sports overuse injuries are: foot and ankle tendonitis Achilles apophysitis (inflammation of Achilles tendon, mainly affects 8-15-year-olds); tibialis posterior tendonitis(pain on the inside of the ankle); and stress fractures. Acute injuries including ankle sprains and growth plate fractures are also common in children and require assessment by an orthopaedic surgeon.
Most ankle sprains do not require surgery, and minor sprains are best treated with a functional rehabilitation program. “R.I.C.E.” is a useful term and stands for “Rest”, “Ice”, “Compression” and “Elevation.”
The R.I.C.E. Formula”Rest” the foot and limit weight bearing. Use crutches if necessary, but if there is no fracture you are safe to put some weight on the leg. An ankle brace often helps control swelling and adds stability while the ligaments are healing.
“Ice” on the ankle will also help. Don’t put ice directly on the skin (keep a thin piece of cloth such as a pillow case between the ice bag and the skin) and don’t ice more than 20 minutes at a time to avoid frost bite.
“Compression” can be helpful in controlling swelling and is usually accomplished with an ACE bandage.
“Elevate” the foot by propping it up above the waist or heart as needed. Remember, the more the foot is down, the more it will swell and hurt.