In many of the articles where we talk about orthopaedic injuries, you’ll hear us recommending RICE. But, what does it stand for, how does it help and what do you need to do? This is our simple at-a-glance guide to using RICE.
What is RICE?
When we talk about RICE we are referring to a simple at-home procedure that you can use to relieve painful symptoms and promote recovery. You don’t need any medical skill and it can help to reduce pain and swelling, as well as encouraging healing. RICE stands for rest, ice, compression, elevation. These all help in the immediate aftermath of an injury. It can also be useful if you are experiencing aches and pains, although you should see a doctor if these continue to find out what is causing the pain.
When should I use RICE?
RICE is an at-home treatment for strains, sprains, tears and bruising. It is not appropriate for serious injuries such as ruptures, dislocations or fractures which always require urgent medical treatment.
However, in the aftermath of treatment for injuries like these, RICE can be useful in supporting your recovery and relieving symptoms.
Step-by-step guide
(1) Rest
If you sustain an injury, whether through some kind of sporting activity or as the result of an accident, it’s vital to rest the injured area to avoid causing further damage. Pain is our body’s signal that something has gone wrong and it is important to listen to this. Sometimes during competitive sports, athletes may be tempted to push themselves to continue if the injury is relatively minor, but this is a mistake as it can lead to more serious injuries and a longer recovery period. Ideally, you should avoid putting weight on the injured area for 24-48 hours. Resting gives the body time to start to heal itself and it can also minimise bruising.
(2) Ice
Applying ice or a cold pack immediately after you injure yourself can help to minimise any swelling and reduce pain. We recommend applying ice to the affected area for 10-20 minutes at a time three or four times a day in the first 24-48 hours after your injury. Never apply ice directly to the skin as you can develop frostbite, but instead use a clean tea towel or towel to protect the area. If you don’t have an ice pack, you can use a bag of frozen peas or sweetcorn wrapped in a towel.
(3) Compression
Using an elasticated bandage provides just the right amount of compression to help minimise swelling following an injury. You should be careful not to wrap the bandage too tightly, however. If you experience any feelings of numbness, tingling, coolness or pain in the area it could indicate that the bandage is too tight and you will need to loosen it. A tight bandage can affect blood flow. If the sensations persist even after you have loosened the bandage, seek urgent medical help.
(4) Elevation
When you are sitting or lying down, it is advisable to keep the injured area at or above the level of your heart to help minimise any swelling. You can prop your leg up on the sofa or in bed, using pillows or cushions.
RICE is a simple, safe and effective treatment that anyone can do at home with minimal specialist materials. You may also want to take over-the-counter painkillers or anti-inflammatories to relieve pain and swelling.
Always consult an orthopaedic specialist if you sustain a serious injury or if your symptoms persist for longer than 48 hours.
While some injuries will heal themselves if they are correctly managed, others may require medical intervention or surgery. Your doctor will be able to provide a diagnosis and advice on possible treatments.
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