how to use rice rehab

How long should you use the RICE method?

Remember, RICE is first aid — not an ongoing treatment. Note, RICE shouldn't be used indefinitely. Stop after the first two days, unless otherwise directed by a doctor. If you keep using RICE you may delay the natural inflammation and healing process.Jul 21, 2016

Does the RICE technique work?

So, today, RICE is not the preferred treatment for an acute athletic injury (36). Based upon the available evidence, the only plausible conclusion is that the use of the RICE technique to accelerate the recovery process is unequivocally a myth.Oct 30, 2020

Is RICE treatment still recommended?

R.I.C.E. might be the more common acronym taught for immediate treatment of acute injuries, but studies are suggesting it's not the most effective. Lots of evidence has been found to suggest that rest is detrimental to the healing process.Feb 21, 2020

What is RICE technique?

What Is the R.I.C.E Treatment Method? R.I.C.E. stands for rest, ice, compression, and elevation, and taking these simple steps following a strain, sprain, or other similar injury can help you more quickly recover and get back to everyday activities.Aug 27, 2014

What is the new RICE method?

Rest, Ice, Compression, and Elevation (RICE) is a popular method of dealing with physical injury (1). However, this treatment might not be the best recovery method for all injuries.Oct 18, 2017

How long does sprained ankle take to heal?

The recovery time for a sprained ankle varies depending on the severity of your injury. It may take anywhere from two weeks to heal a minor sprain and anywhere from six to 12 weeks to heal a severe sprain.Oct 26, 2021

How long will a sprained ankle stay swollen?

The amount of pain and swelling you experience will depend on the amount of stretching and tearing of the ligament. Instability occurs when there has been complete tearing of the ligament or a complete dislocation of the ankle joint. Swelling and pain typically last 2-3 days.

Does compression help healing?

Compression wraps limit the veins' ability to expand and help blood move more efficiently, which assists the healing process. Further, reducing the inflammation near your wound makes it easier for your damaged skin to receive oxygen, which also speeds healing.

Step 1: Rest

Pain is your body’s signal that something is wrong. As soon as you’re hurt, stop your activity, and rest as much as possible for the first 2 days. Don’t try to follow the “no pain, no gain” philosophy. Doing so with certain injuries, like a moderate to severe ankle sprain, can make the damage worse and delay your recovery.

Step 2: Ice

Ice is a tried-and-true tool for reducing pain and swelling. Apply an ice pack (covered with a light, absorbent towel to help prevent frostbite) for 15-20 minutes every two to three hours during the first 24 to 48 hours after your injury. Don’t have an ice pack? A bag of frozen peas or corn will work just fine.

Step 3: Compression

This means wrapping the injured area to prevent swelling. Wrap the affected area with an elastic medical bandage (like an ACE bandage). You want it to be snug but not too tight -- if it’s too tight, it’ll interrupt blood flow. If the skin below the wrap turns blue or feels cold, numb, or tingly, loosen the bandage.

Step 4: Elevation

This means raising the sore body part above the level of your heart. Doing so reduces pain, throbbing, and swelling. It’s not as tricky to do as you might think. For example, if you have an ankle sprain, you can prop your leg up on pillows while sitting on the sofa.

Treatments Used With RICE

Your doctor may suggest using nonsteroidal anti-inflammatory medications (like ibuprofen or naproxen) along with the RICE treatment. These are available over the counter and by prescription. Talk to your doctor about your health history before taking these medications.

R.I.C.E. Injury treatment

For all musculoskeletal injuries, such as sprains and strains, immediate, appropriate treatment (R.I.C.E.) during the first 72 hours following injury is vital for an optimal outcome.

What is R.I.C.E.?

R.I.C.E. stands for Rest, Ice, Compression, Elevation and should be implemented as first aid treatment in the initial stage of acute musculoskeletal injuries or in chronic injuries when inflammation is present.

When should I R.I.C.E. my injury?

The R.I.C.E. regime, as outlined below, should be implemented during the first 72 hours (3 days) following all acute musculoskeletal injuries, or, in the case of chronic injuries where inflammation is present (such as swelling, morning pain, night time pain or pain with rest).

Why should I R.I.C.E. my injury?

The R.I.C.E. regime helps minimize the inflammation, pain and swelling associated with injury and has been shown to significantly hasten healing and injury recovery.

How to R.I.C.E. an injury

Always follow the R.I.C.E. regime for a minimum of 3 days following injury or until you have no achiness at night or upon waking in the morning. The R.I.C.E. regime should be implemented as follows:

R.I.C.E

Rest from any activity that increases your pain. It is also important to avoid activity that causes an increase in pain or ache after that activity with rest (such as the following night or morning). Ideally lie down in a comfortable position to minimize bleeding, swelling and further damage.

Additional measures to be undertaken with R.I.C.E

For detailed information on additional measures to be undertaken during the first 72 hours following injury ‘Become a Member’

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