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Treating Injuries with “RICE”

Posted: April 1, 2009

One of the most recommended icing techniques for reducing inflammation and treating minor injuries is R.I.C.E., which stands for rest, ice, compression and elevation. It is often used for pulled muscles, sprains and joint aches.

Rest
Reduce regular exercise or activities of daily living as needed. Your healthcare provider may advise you to put no weight on an injured area for 48 hours. If you cannot put weight on an ankle or knee, crutches may help. If you use a cane or one crutch for an ankle injury, use it on the uninjured side to help you lean away and relieve weight on the injured ankle.


Ice
Apply an ice pack to the injured area for 20 minutes at a time, four to eight times a day. A cold pack, ice bag, or plastic bag filled with crushed ice and wrapped in a towel can be used. To avoid cold injury and frostbite, do not apply the ice for more than 20 minutes.


Compression
Compression of an injured ankle, knee, or wrist may help reduce swelling. Examples of compression bandages are elastic wraps, special boots, air casts and splints. Ask your provider for advice on which one to use, and how tight to safely apply the bandage.


Elevation
If possible, keep the injured ankle, knee, elbow, or wrist elevated on a pillow, above the level of the heart, to help decrease swelling.


Source: National Institute of Arthritis and Musculoskeletal and Skin Diseases

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