You’ve most likely heard of the R.I.C.E. treatment being used for injuries like ankle sprains, but did you know that R.I.C.E. can also be an effective addition to your Plantar Fasciitis treatment regimen?
We’ve all had those days where we’ve been on our feet all day and the pain is spiking. This is where R.I.C.E. comes to the rescue.
What is R.I.C.E.?
R.I.C.E. (an acronym that stands for: Rest, Ice, Compression, and Elevation) is an easy to implement protocol that is recommended for any soft-tissue injury where there is swelling and pain.
Rest: Pain often spikes when the soft-tissue in your foot is inflamed. Staying off your feet as much as possible allows the soft-tissue time to rest. Without rest, continual strain is put on the affected area, which leads to an increase in pain. It’s recommended that you avoid any activities that cause you pain for 24-48 hours.
Ice: Cold naturally reduces swelling and inflammation. Every 4 hours, apply ice on the affected area for 20 minutes at a time. Try using a frozen water bottle to gently roll your feet on. This not only gently massages the affected area, but the cold will also help reduce the inflammation. Don’t have a frozen water bottle? An ice pack will also work, but do not apply ice directly to the skin. Place a towel over the cold before applying it to the skin.
Compression: Compressing the affected area will also help decrease swelling. This is where The X Brace can come in handy. The X Brace is carefully designed to compress and support parts of the foot that are affected by Plantar Fasciitis. However, if you don’t have The X Brace, use an elastic bandage to compress the affected area, but do not wrap it too tight. If you feel numbness, tingling, or increased pain, loosen the wrap.
Elevation: Elevate the affected area above the heart for as long as possible. Raising the affected area above the heart helps minimize swelling. Try lying on your back, either on the floor, couch, or bed, and place pillows under your foot to elevate it.
Most injuries take time to heal and R.I.C.E., along with using
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