When an injury occurs, use the RICE method as soon as possible. It’s most common to use this method on knee or ankle sprains immediately following an injury. The RICE method is a great way to promote pain relief and to relieve swelling.
Although this method is to be used immediately after an injury, it’s common to continue using this method throughout your recovery. For most of our physical therapy patients, we recommend continuing the usage of the RICE method. In fact, we use the rice method after your physical therapy session. RICE stands for rest, ice, compression, and elevation.
REST.
It’s crucial to rest once an injury occurs to protect the area that is sore or injured. Immediately stop, change, or take a break from any activity.
ICE.
The cold will help reduce pain. Ice will also help reduce any swelling that may have occurred after the injury. Make sure to wrap the injured area in a towel before applying ice. NEVER apply ice directly to the skin. You can use ice, an ice pack, or even a bag of frozen peas. Apply the cold pack for 10-20 minutes at a time, three times a day. Now, if the swelling has decreased 48-72 later, apply heat to the area.
COMPRESSION.
To help with swelling, wrap the injured area with an elastic bandage, such as an ACE bandage. However, Do not wrap it too tightly. If wrapped too tightly, this will cause more swelling. If it becomes too tight, loosen the bandage. The signs of the wrap being too tight include tingling, numbness, swelling, increased pain, and coolness. If you feel continued usage of the wrap is necessary after 72 hours, contact your doctor, it could be more serious.
ELEVATION.
Use pillows to elevate the injured area, and apply ice. In fact, anytime you are sitting or lying down, you can do this. Try keeping the elevation at or above your heart to minimize swelling.
Additional Treatments to the RICE Method
Sometimes, nonsteroidal ant-inflammatory medications are recommended, such as:
- Ibuprofen, such as Advil or Motrin.
- Naproxen, such as Aleve or Naprosyn.
However, be careful with medications. Always read the label and follow directions carefully.
Call us for all physical therapy needs, 888-409-8006. Offices located throughout South Florida.
