RICE – Rest, Ice, Compression, Elevation
RICE is the principle you should follow for the initial treatment of any sprains and strains. If you pull a muscle or sprain a joint, you’ll get yourself off to the best possible start in terms of recovery by following these simple steps. However, serious sprains and suspected fractures/breaks should always be seen by a doctor.
REST
The injured area should be in complete rest for 24-48 hours following the injury – as immobilised as possible. This will protect the area from further injury and slow down the bleeding in the injury site.
ICE
Ice should be applied immediately, bringing the ice to the injured limb (not limb to ice) and keeping a thin towel or a plastic bag between the ice and the skin to avoid burns. The cold will reduce any internal bleeding and control inflammation. It will also bring down the swelling and minimise the pain. If ice or ice packs are not available, frozen vegetables or cold water can also be used. Don’t leave the ice on for too long – 20 minutes at a time is enough – and keep checking to make sure the ice is not causing a burn. Ice should continue to be applied during the next 24-48 hours at regular intervals – for example every 2 hours, for 10-20 minutes at a time. It can also be alternated with heat in the following days, for up to a week, gradually reducing the time for cold applications while increasing the time for applying heat.
COMPRESSION
A bandage or taping/strapping should be applied as soon after the injury as possible – either with or after the first application of ice. Compression will physically restrict movement in the injured area and constrict it, bringing down swelling. The compression shouldn’t be so tight that it restricts blood flow into the limb and it should allow for some swelling, so it’s important to check the tightness of the bandage regularly. Compression can be applied for several days after the injury first occurs, with good results in controlling inflammation and aiding recovery.
ELEVATION
By elevating the injury site above the heart level gravity comes in to assist in reducing blood flow to the injured area and helps reduce swelling. Elevation is an important part of immediate treatment of an acute injury, but it should also be continued in the following days to maximise its benefits.
And once you’ve been following these steps for the initial 3-5 days after injury, it’s a good time to book in for a massage to make sure your recovery is managed as well as possible!
Back to the list of FAQs