NAME

: MUHAMMAD NUR FITRI BIN MOHD SALLEH

STUDENT ID: 2015673594

(English Essay)
The term RICE stands for Rest, Ice, Compression, and Elevation. RICE is
used as the first treatment for many muscle strains, ligament sprains, or other
bruises and injuries. RICE is used immediately after an injury happens and for the
first 24 to 48 hours after the injury.
When an injury occurs, damaged soft tissue may bruise, swell or bleed
(externally or internally) and become inflamed. Healing occurs as the damaged
tissue is replaced by collagen, perhaps better known as scar tissue. In most cases
the tissue needs complete repair before you should return to sports.
There are four component of this method consist of:
STEP 1 : REST
Where we rest and protect the injured or sore area and stop, change, or take a break
from any activity that may be causing your pain or soreness.
STEP 2 : ICE
Apply an ice or cold pack right away to prevent or minimize swelling. Apply the ice or
cold pack for 10 to 20 minutes, 3 or more times a day. After 48 to 72 hours, if
swelling is gone, apply heat to the area that hurts. Do not apply ice or heat directly to
the skin. Place a towel over the cold or heat pack before applying it to the skin.
STEP 3 : COMPRESSION
Wrapping the injured or sore area with an elastic bandage will help decrease
swelling. Don't wrap it too tightly, because this can cause more swelling below the
affected area.
Loosen the bandage if it gets too tight. Signs that the bandage is too tight include
numbness, tingling, increased pain, coolness, or swelling in the area below the
bandage.
Talk to your doctor if you think you need to use a wrap for longer than 48 to 72 hours,
STEP 4 : ELEVATION
Elevation aims to reduce swelling by increasing venous return of blood to the
systemic circulation. This will result in less pain or swelling. Elevate the injured or

sore area on pillows while applying ice and anytime you are sitting or lying down. Try
to keep the area at or above the level of your heart to help minimize swelling.
(Esei Bahasa Melayu)
Terminologi RICE terdiri daripada REST (Rehat), ICE (Ais), COMPRESSION
(Tekanan) dan ELEVATION (Dongakan). RICE sering digunakan sebagai rawatan
awalan untuk kekejangan otot, regangan ligamen, dan lebam. RICE sering
digunakan selepas kecederaan berlaku dan 24 hingga 48 jam pertama selepas
kecederaan.
Apabila kecederaan berlaku, tisu lembut yang rosak berkemungkinan untuk
lebam, membengkak atau berdarah (luaran atau dalaman) dan menyebabkan
keradangan. Penyembuhan berlaku kerana tisu yang rosak akan ditukar dengan
kolagen, mungkin lebih dikenali sebagai scar tissue. Kebanyakan kecederaan tisu
memerlukan pemulihan sepenuhnya sebelum kembali bersukan.
RICE terdiri daripada:
Langkah Pertama: REST (Rehat)
Rehat dan lindungi bahagian badan yang cedera dan hentikan pergerakan yang
mungkin menyebabkan kesakitan.
Langkah 2: ICE (Ais)
Ais digunakan untuk mengelak atau mengurangkan bengkak. Gunakan ais keatas
bahagian badan yang cedera selama 10 hingga 20 minit, 3 atau lebih kali sehari.
Selepas 48-72 jam, jika bengkak itu hilang, kenakan haba keatas anggota badan
yang cedera. Letakkan tuala di atas pek sejuk atau objek yang panas sebelum
gunakan ke atas kulit.
Langkah 3: COMPRESSION (Tekanan)
Balut anggota badan yang tercedera dengan pembalut elastik, ia akan membantu
mengurangkan bengkak. Elakkan dari membalut terlalu ketat, kerana ini boleh
menyebabkan bengkak yang lebih teruk di kawasan yang tercedera. Longgarkan
jika terlalu ketat. Tanda-tanda balutan terlalu ketat adalah rasa kebas, sakit atau
bengkak di kawasan balutan.
Langkah 4: ELEVATION (Dongakan)

Dongakan bertujuan untuk mengurangkan bengkak dengan menggalakkan kitaran

darah lantas mengurangkan rasa sakit atau bengkak. Tinggikan anggota badan yang
cedera dengan bantal melebihi paras jantung semasa menggunakan ais atau bilabila masa anda duduk atau baring untuk mengurangkan bengkak.