Using the RICE Method for Injuries - Rest, Ice, Compress, Elevate

After an accident, such as an ankle sprain or knee injury, you can relieve pain, reduce swelling, and counteract the body’s initial response to injury with the RICE Treatment. It’s important to perform this protocol as soon as possible after an injury to promote flexibility and healing.

RICE stands for rest, ice, compression, and elevation.

REST
Stop using the injured body part! Protect the area, and avoid any activity that is painful or may have caused the injury. Continued activity could cause further damage.

ICE
Use ice for the first 48-72 hours after an injury. Apply ice several times a day for 20 minutes at a time, followed by one hour “off.” The cold will contract injured capillaries and blood vessels to help stop internal bleeding. Do not apply ice directly to the skin.

COMPRESSION
Wrap the injured body part firmly with an elasticized bandage, compression sleeve, or cloth – especially when you are more active. This will help speed up healing time by reducing swelling around the injury.

ELEVATION
Elevate the injured body part above the level of your heart to decrease swelling and joint pain.

Non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and aspirin, may also help reduce your pain and swelling, and are beneficial treatments for muscular aches and pains, arthritis, and joint stiffness. If you have tried the RICE method but experience no improvement, or if you are unable to put any weight on the injured area, you should seek medical attention.

[avarmauk]

Even the person who came up with RICE has recanted and said he was wrong about the use of ice. Studies have shown the ice will reduce healing because it restricts blood flow.

So the update advice is Ice immediately after the acute injury to prevent over inflammation of the wound.

After this the best treatment is to move the muscle more. Not to the point of causing pain or further damage, but some light movement to increase blood flow

[artimishra]

I had severe pain after surgery, no injectable pa8m k8ller was acting but I got relieved by the use of Ice

[mattthehighguy]

I really appreciate the passion to help others and striving to surface the best information we can medically for any sports incident as they bring many misfortune and pain. Although with positive intent, the RICE treatment is actually a myth. There is anecdotal evidence throughout the history in which it was practices. It is better to mobilize the area of injury.

[carylllerin]

Can i use the this audio for my P. E. video?? Promise I'll give you the credits.

[SMV]

Can you fall asleep with the bandage on even if its tight?

[justahungryperson]

Most of these comments are so stupid. Writing off a whole theory that’s been PROVEN effective for decades 😂

[eythanchoo]

hello, i've got a question. when do i put on the compression band? before or after applying ice, or after applying ice several times, only then do i wrap the compression band?

[brianh]

This is outdated and can be dangerous advise. I suggest you update your knowledge and do your research!

[jamessmith]

Poor education! Outdated RICE.

What else are you behind in understanding???