RICE is a popular acronym that relates to the treatment of minor injuries. It stands for Rest, Ice, Compression and Elevation. It is a simple technique that you can use at home to reduce swelling, relieve pain and promote healing. In this blog we’ll look at when and how to use RICE and when you should seek medical help.
What is the RICE method?
There are four steps to this simple self-help technique.
Step 1 – Rest
If you injure yourself, it’s important to stop doing what you were doing and rest the affected part of the body. You will need to gauge how long to rest for. If you sprain your ankle, for example, avoid putting weight on it to allow time for the pain and swelling to reduce. Slowly re-introducing gentle movement can support the injured part to rehabilitate but avoid pushing yourself or you could cause more severe pain and damage.
Step 2: Ice
When you first injure yourself, an ice pack can help to reduce pain and swelling. We recommend using it for 15 minutes at a time in the first few hours after becoming injured. Always wrap the ice pack in a tea towel to avoid damaging the skin and soft tissues.
Step 3: Compress
Compressing the injured area can help prevent swelling. Use an elastic medical bandage, wrapping it so it is snug but not too tight. The skin beneath the bandage should not feel cold or numb or tingly. If these sensations occur, or you notice a bluish tinge to the skin, loosen the bandage immediately.
Step 4: Elevate
Raising the damaged part of the body above the level of your heart can help to reduce swelling and throbbing. If you sprain your ankle, for example, sitting with the leg propped up on cushions or pillows can really help in the first few hours after you injure yourself.
Alongside using the RICE method, you can take painkillers to relieve pain and swelling. You may want to protect the affected area by wearing a support or shoes that offer additional support to your foot or ankle.
When should I use the RICE method?
The RICE method is ideal for treating minor injuries including: sprains, which are stretched or torn ligaments; damage to your knee joint (minor rather than severe); and stress injuries caused by making repetitive movements, for example, due to participating in sport, playing a musical instrument or doing certain types of job.
In recent years, some orthopaedic consultants suggest MICE might be a more effective approach. This stands for Movement, Ice, Compression, Elevation. This technique uses a gentle range of movements which help generate oxygen and blood flow, which supports healing of the affected area.
You may also hear the term MEAT. This is another self-help technique for managing an injury. It stands for: Movement (gentle movement to encourage blood flow to the injured tissues. The key is not to overdo it); Exercise (slowly introducing specific, controlled exercise to support recovery of the injured part); Analgesics (this is another word for pain killers); Therapy (this can support long-term recovery from an injury).
If in doubt, talk to your orthopaedic consultant about which approach might work better for you.
Professor Joseph Queally has a clinic at UPMC Sports Surgery Clinic Northwood Avenue, Santry Demense, Dublin 9
For more information about diagnosing and treating sporting injuries and other locations, contact us.
When should I seek medical help?
There are no hard and fast rules but here are some guidelines. At the time of the injury, you should seek medical help if:
- You are in severe pain
- You can’t move the affected part of your body, or it is bent out of shape
- It is severely swollen or bleeding
- You can’t put any weight on the affected body part
- You heard a pop at the time of the injury
- You suspect a fracture or dislocation (never try to correct a dislocated joint yourself)
In the days after the injury, we recommend seeking medical help if you have tried using the RICE method and painkillers but the pain or swelling or worsening or you are still unable to put any weight on the affected joint. Seek urgent help if you develop a fever, if the injured area feels numb or tingly, if you develop pins and needles, or if the skin turns bluish or grey or feels very cold to the touch.
Frequently Asked Questions
What is a sprain and what is a strain?
A sprain is a torn or twisted ligament (the tissue that connects the joints). A strain is a torn or overstretched muscle.
I don’t have an ice pack, what should I do?
If you don’t have an ice pack you can use a bag of frozen peas or ice cubes tied inside a carrier bag. Never apply these directly onto the skin but, instead, wrap them in a tea towel to prevent soft tissue damage.
How can I prevent sprains and strains?
Unfortunately, sometimes accidents happen. You can reduce your risk of sprains and strains by warming up and cooling down properly before and after playing sport. Always wear the right footwear and ensure it’s not worn or damaged. Stop exercising when you become fatigued as tired muscles are more prone to injury.
For advice about diagnosing and treating all types of injuries, contact us.
