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The RICE Method for Strains, Sprains and Other Injuries

The RICE Method for Strains, Sprains and Other Injuries
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Injuries are a part of staying active, whether you’re playing sports, exercising or just going about your day. When you experience a sprain, strain or other injury, the RICE method is one of the most effective initial treatments.

The RICE method stands for rest, ice, compression and elevation, and it’s designed to reduce pain and swelling and speed the healing process.

The RICE Method How-To Guide

The RICE method is easy to follow and can be applied at home immediately after an injury occurs for the first 24 to 48 hours. Here’s a step-by-step guide:

  • Rest: Avoid putting any weight on the injured area and rest the injury immediately. If you’ve hurt your ankle, for example, don’t walk on it if possible. Resting helps to begin the healing process by preventing further stress on the soft tissue. You’ll want to gradually start moving it again but avoid activities that cause pain.
  • Ice: Apply ice to the injured area to reduce swelling and help alleviate the pain. Wrap a cold pack or bag of ice – or even a bag of frozen vegetables – in a cloth and apply it to the injured area for 20 minutes at a time. Repeat this process several times daily for the first 48 hours after the injury.
  • Compression: Compress the injured area with an elastic bandage. Wrapping the area helps limit swelling and provides support to the injury. The bandage should be snug but not too tight, because a tight bandage could interfere with blood circulation. Compression is especially significant for joint injuries like sprains.
  • Elevation: If possible, elevate the injured area above the level of your heart. Elevation helps to reduce swelling by allowing fluids to drain away from the injury. Prop the injured limb on pillows while resting and elevate the injury as often as possible.

The RICE method is best used for acute injuries – those that happen suddenly. It can also be effective for other injuries that involve soft tissue damage. RICE may be helpful in these common scenarios:

  • Ankle injuries, including sprains or strains, after twisting or rolling your ankle
  • Knee injuries sustained while playing sports or due to a fall
  • Muscle pulls that are painful following exercise or other physical activity
  • Wrist injuries from overuse, sudden impact or a fall

Be Patient as You Heal

In addition, nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can help with pain and reduce inflammation. Remember to be patient with your body. The RICE method aids the healing process, but recovery can take time. If the pain or swelling persists, talk with a physician to ensure you haven’t sustained a more severe injury requiring further care.

You can see an orthopedic expert today at Union Health’s Orthopedic Walk-In Clinic, open 8 a.m. to 4 p.m. Monday through Friday, or make an appointment by calling 812.242.3005.



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