The simple self-care steps of rest, ice, compression, and elevation, commonly known as the RICE method, are easy techniques you can apply at home to manage common sprains, strains, or other sports injuries. Here are the best practices for applying this protocol.

Rest After an Injury

Rest allows the body to heal, reducing pain, inflammation, and the risk of further injury.  As soon as you are hurt, stop any activity and rest the injured area for a period of at least 24 to 72 hours, depending on the severity of the injury. Avoid putting weight or strain on the injured limb or joint. You may need crutches, a sling, or other supportive devices to immobilize the injured area.

Utilizing Ice for Injury Management

Ice is a valuable tool in injury management as it helps to reduce swelling, inflammation, and pain. Use a cold pack, ice pack, or a bag of ice wrapped in a thin towel or cloth to protect the skin from direct contact with the ice. Apply it to the injured area for 15-20 minutes between 3 to 5 times daily for the first 24 to 72 hours after injury. Take breaks between icing sessions to allow the skin to recover.

Compressing the Injured Area

Compressing the injured area helps reduce swelling and support the injured limb or joint. Use a bandage or wrap specifically designed for compression and wrap the injured limb, starting at the farthest point from the heart and wrapping towards the body. Ensure the compression is firm but not too tight, as it can restrict blood flow. If you experience numbness, tingling, or increased pain, loosen the compression immediately.

Elevating the Injured Limb

Use a pillow or cushion to elevate the injured limb above heart level, reducing swelling and inflammation. Elevating the injured limb also helps to alleviate pain and discomfort and promotes better circulation. Keep the injured area raised whenever possible.

Use the RICE method immediately after injury and for up to 3 days after. After the third day, carefully begin to use the injured limb or joint for normal daily activities. If you continue to experience pain beyond 5 to 7 days after injury, if your injury is severe, or if you are uncertain of the severity, it may be beneficial to seek medical treatment from a physician who specializes in treating orthopedic conditions. The physicians at Bone and Joint Clinic of Baton Rouge are committed to providing thorough care for a range of orthopedic conditions. Schedule an appointment today with one of our qualified specialists and get back on the path to moving more and hurting less.