Day 202 (R, 110721) — The Importance of RICE

Crazy title for a post on a 4HB/Slow Carb/Low Carb blog, eh?  Not so much once you realize it’s an acronym. 😉

  • Rest
  • Ice
  • Compression
  • Elevation

It’s a way to remember what to do when you have sprain something and it works really well.

I have sprained both ankles severely in the past.  Really severely.  Out-of-action-not-able-to-walk-at-all-for-a-while-and-barely-able-to-walk-for-a-damn-long-time-after-that kind of severely.

Last Thursday, when I sprained it pretty badly again, and based on past experience, I predicted that I would be out of commission for about 6 weeks.

However, last week was the first time I was in a position to implement the full RICE protocol right away.

I was at my folks’ home, surrounded by family who helped me to the couch, got me an ice pack and an ACE bandage, and a chair with pillows to prop it up.  Full RICE immediately.

Luckily, I also had the next day off of work and was able to stay off of it, keep it elevated, compressed, and iced that day as well.  Since then, I’ve continued to wear a support but have not bothered with the Ice and Elevation parts of RICE.

Today, a week later, I am able to walk on it with barely any discomfort at all.

In fact, I’ve gone for long walks on it 3 times since then, the first time on Saturday, just two days after the injury.  I still wear a support, both when I walk and during my daily routine, but I am not limping and I am confident I will be 95% healed within another week.

Remember RICE next time you get a sprain (ankle or otherwise) and try your damnedest to get it fully implemented ASAP.  It is making a full month’s difference in how quickly I am recovering from this and that means more to me and my fat-loss program than I can express.


Speaking of walking . . . stats for today:

  • Distance: 5.46 mi
  • Duration: 1:33:02
  • Average Pace: 17:03 / mi
  • Average Speed: 3.52 mph
  • Calories Burned: 639
  • Climb: 272

I felt good.  My hip was a bit achy but not too much.  I wrapped my ankle tightly and it felt fine.  I still took it slow, brought my heavy hands, did my pushups (80 total, I forgot to do the last 30 when I got to my house at the end), and I even found a place to do some dips.

I like this routine.  I can’t wait until I can do it at a jog rather than a walk.  (I did jog this morning for less than half a mile.  Turns out heavy hands are much more strenuous when you are jogging than when you are walking.  I like that.)

I really think this is going to be a nice addition to my exercise regimen.  I might even increase my pushups to 30 per mile.  And I’m still looking for other ways to increase the intensity of the outing . . .

Anybody have other exercise ideas I can work into my running
to make it a more challenging workout?


Plan for Week 29:

Day Fast? SCD? Run? MCT?
Sunday Yes Yes No No
Monday Yes Yes ? No No
Tuesday Yes Yes Yes (3.10)
Wednesday Yes Yes* ? No No
Thursday Yes Yes No Yes (5.46) No
Friday Yes Yes ? No
Saturday No No ? No


* Wednesday night I ate a little bit off-SCD: I had 4 pretzel M&Ms and a Dove dark chocolate square with a spoonful of all-natural no-sugar-added peanut butter.  Not a big deal but I want to make sure this record of my journey is complete.

2 responses to “Day 202 (R, 110721) — The Importance of RICE

  1. Pingback: Day 013-2 (F, 120113) — Weighing-In . . . Again; METH for Ankle Injuries? | New John for a New Year·

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