How to Use the RICE Method for Sprains

Participating in sports is fun, but, inevitably, injuries occur that require a time out from the game. Sport trainers recommend the Rest, Ice, Compression and Elevation (RICE) method of treating soft tissue injuries to reduce the extent of the damage and get you back in the game as soon as possible. Here's how you can use the RICE method.

Instructions

Difficulty: Moderate

1. Rest the injured area. This means just that--take some time off from the game and other activities to prevent further damage. If you’ve suffered a twisted ankle, even walking may delay the healing process. Stay off your feet as much as possible for the first 24 hours after the injury.
2. Ice the injury by applying an ice pack for 20 minutes of each hour during the rest cycle. By cooling the area of the injury, you restrict the buildup of fluids, reducing swelling which can cause more pain. Continue the icing for the first 48 hours after the injury.
3. Compress the injured area with sports bandages lightly wrapped around the joint or limb. Alternately, use an air cast, designed to compress the joint. Be careful not to apply so much pressure that blood cannot circulate. The goal is to prevent excessive swelling.
4. Elevate the injured area above the level of your heart. Blood tends to pool in injured areas but gravity can assist in draining it back where it belongs.
5. Consider calling your family doctor if 48 hours passes and you experience no relief or obvious healing of the injury.

Tips & Warnings

• After the initial 48 hours of icing the injury, you may apply heat if the pain is receding and there is no evidence of swelling.