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. Rest, ice, compression, and elevation can help reduce the swelling and pain and help you heal faster.
After a muscle, bone, or joint injury you need to take some time off from your activities to allow your body to heal. For example, if you sprained your ankle, you need to avoid walking or putting weight on your ankle. You should rest the injured body part until it no longer hurts to use it or put pressure on it. You should rest the injured body part for at least 1 to 2 days. If the injury is serious, you may need to see a healthcare provider. You may need crutches, a splint, or a cast and need to rest the injury for a longer period of time.
Ice helps control swelling and inflammation. Ice is put on an injury as soon as possible. Never put ice directly on the skin. Wrap a bag of ice in a towel or a piece of clothing. If ice is not available, use a bag of frozen vegetables, such as peas or corn, or a gel pack. Ice is usually put on for 15 to 20 minutes at a time then removed so the area can warm up to room temperature. Ice may be used every 3 to 4 hours during the first 1 to 2 days after an injury.
Compression helps limit swelling to the injured area. It also provides some additional support to the injured area. You may use an elastic bandage, trainer's tape, or even a piece of clothing to tie around the injured area. Be sure not to wrap or tie it too tightly. Putting it on too tight can cut off the blood supply to the area.
Elevation is another way to help decrease swelling by using gravity. It works best if you keep the injured part above the level of your heart. This helps blood go back to the heart. If you can't raise the injured body part above the level of your heart, at least keep it parallel to the ground.
