The RISE Method For Elbow Pain
Home remedies are equally helpful if you experience elbow pain for the first time or if you are a diagnosed patient. In fact, doctors would usually prescribe these recommendations as an additional measure to relieve pain. In mild cases, they are enough to treat pain. In more severe cases, they might provide some relief or speed up the recovery along with medical treatment.
The most common home remedy for elbow pain is the “RICE” method. RICE stands for Rest, Ice, Compression, and Elevation, and we will cover all of these next:
- Rest: Activity modifications and relative rest are essential components of medical treatment and home remedies. It refers to changes in what you do with your hands, especially as a part of your job. For example, painting or constantly reaching for documents and loads overhead can be detrimental to your symptoms. Also, if you practice sports that require throwing or holding an instrument in your hands, such as a racket or golf club, rest means not practicing for a short period. In more severe cases, it has to be more restricting, and you should keep wearing a splint to immobilize the articulation. Even if that’s not the case, rest is essential to avoid further harm and give your tissues the time they need to heal.
- Ice: Applying cold temperatures directly to the elbow is also useful as a home measure to improve your symptoms. Cold relieves inflammation and swelling. It also tends to numb the nerve terminals a bit and reduces the pain sensation. To apply cold temperatures to your elbow, you can use ice cubes or a cold compress. Either way, be sure to cover the ice or cold compress with a soft cloth or towel. Applying ice directly to your skin can cause frostbite, a lesion caused by cold temperatures. But you will be safe by using ice packs covered with a soft cloth for 15 to 20 minutes and repeating the applications several times a day. Sometimes, alternating between warm and cold temperatures can also accelerate healing. That is because warm temperatures stimulate blood circulation.
- Compression: In some cases, applying compression dressings can help reduce pain and speed healing. For instance, if you have olecranon bursitis, compression wraps will be recommended for a few weeks. They provide relief from pain and prevent the rubbing of joint structures. When you are wrapping your elbow, make sure it is not overly tight that it will block your blood circulation.
- Elevation: Blood circulation in the veins follows gravity, and sometimes swelling improves when the area is kept elevated. In fractures and severe cases of inflammation, it can be required to maintain your elbows elevated from the rest of the body. For instance, if you are about to sleep, providing support to your aching elbow with one or two pillows can be a good idea. Follow your doctor’s recommendations about this measure, and remember it is not required in all cases of elbow pain.