When to Use the RICE Method
Whether you’ve taken a bad spill during a game or landed on your ankle wrong, you’ve probably been told to RICE your injury—but what does that mean?. The team at Methodist Sports Medicine is here to give you some insight into this at-home treatment method to help get you back in the game.
The RICE Regimen for Injuries
Rest
Immediately following your injury, it is essential that you rest the injured area of your body. If you’re in the middle of a game or a workout, it is recommended that you stop the activity that is causing you pain or discomfort.
Ice
Applying ice or a cold pack to the affected area helps to reduce inflammation and pain. It is recommended that you ice the affected area for 15 minutes at a time, several times a day for the first 2 to 3 days following your initial injury.
Remember to never place ice or a cold pack directly on your skin. Always wrap it in a towel or cloth to protect your skin.
Compression
Compressing the affected area also helps to fight off inflammation and swelling. Use an elastic bandage and wrap the affected area for the first 2 to 3 days following your injury.
When wrapping the injury with an elastic bandage, be careful not to wrap the area too tightly.
Elevation
While you’re resting or icing your injury, be sure to elevate the affected area by propping it up on a pillow to help to reduce inflammation. Try to keep the area about your heart.
What Conditions Can it be Used For?
More often than not, the RICE method is used to treat acute injuries that don’t necessarily require immediate medical attention or situations where you may need to wait to be seen by a specialist. Some of these injuries include:
- Sprains
- Strains
- Tendonitis
- Shin splints
- Minor fractures