What is RICE?
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.
What does the rest mean?
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 not walk around or put
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. In these
cases, you may need crutches, a splint, or cast and need to rest
the injury for an even longer period of time.
How should I use ice?
Ice helps control swelling and inflammation around the injured
area. Ice should be put on an injury as soon as possible. Putting
ice on early usually helps the injury heal faster.
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. The idea is to put
something cold over the injured area. Even a cold water bottle is
fine.
Leave the ice on for 15 to 20 minutes at a time then remove it for
15 to 20 minutes so the area can warm up to room temperature. You
may repeat this on and off process for as long as you want. Ice
should be used as often as possible during the first 1 to 2 days
after an injury.
How do I use compression?
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 tie it too tightly.
Putting it on too tight can cut off the blood supply to the area.
What about elevation?
Elevation is another way to help decrease swelling by using
gravity. If you can, 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.
This content is reviewed periodically and is subject to
change as new health information becomes available. The
information is intended to inform and educate and is not a
replacement for medical evaluation, advice, diagnosis or
treatment by a healthcare professional.
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This
information is approved and/or reviewed by U-M Health System providers
but it is not a tool for self-diagnosis or a substitute for medical
treatment. You should speak to your physician or make
an appointment to be seen if you have questions or concerns about
this information or your medical condition.