CALDERA INTERNATIONAL, INC.
PO Box 190 Beaverton, OR 97075
Tel: 503.350.1340 Fax: 503.350.1343
Toll Free: 1.888.581.1200
info@calderaintl.com
For Acute Injury Recovery
R.I.C.E. Therapy for Acute Injury

Exercise is good for your health, but can also raise your risk of sprained joints and muscles and other minor injuries. You can reduce your recovery time if you care for injuries in the first day or two after an injury happens. If you suffer a strain, sprain, pull, tear or other muscle or joint injury, treat it with the R.I.C.E. method: Rest, Ice, Compression and Elevation. This routine can relieve pain, limit swelling, protect the injured tissue, and will help speed healing.

The R.I.C.E. method for acute injury treatment includes:
  • Rest: it’s important to rest after injury for two reasons. First, rest is vital to protect the injured muscle, tendon, ligament or other tissue from further injury. Second, the rest will help your body have the energy it needs to heal itself most effectively.

  • Ice: use frozen or cold Caldera Gel Packs on the injured area. The cold can provide short-term pain relief, and limits swelling by reducing blood flow to the injured area. Apply the cold Gel Pack for 20 minutes and then take it off for 20 minutes. Repeat as necessary.

  • Compression: use a Caldera Therapy Wrap to compress the injured area. This can provide relief from pain. If you feel throbbing or if the wrap feels too tight, loosen the wrap.

  • Elevation: elevate the injured area to help reduce swelling. Raise the injured area above the heart for maximum effectiveness. For example, if you injure an ankle, try lying on your bed with your foot propped on one or two pillows.
After a day or two of R.I.C.E., many sprains, strains or other injuries will begin to heal. However, if your pain or swelling doesn’t decrease after 48 hours, see your doctor or go to an emergency room if the symptoms are very severe.

Once your injury starts healing, you can lightly massage the area to cut the healing time, and potentially reduce scarring and the possibility the injury will happen again.

Once the swelling is gone, you can also begin gentle stretching of the area. Try to work the entire range of motion of the injured joint or muscle, but don’t force a stretch—you’ll risk reinjury. Keep in mind that a stretch should never cause pain.

Also, at this point you may want to apply heat to the area—simply heat up and apply your Caldera Gel Pack.

Finally, after the injury has fully healed, you can begin strengthening exercises. Start with easy weights and don’t continue if you feel pain.