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The RICE method—Rest, Ice, Compression, Elevation—is one of the simplest and most effective ways to treat minor injuries like sprains, strains, and bruises. But how does it work, and when should you use it?
At BASS Medical Group, our orthopedic and sports medicine teams help patients recover safely from soft tissue injuries every day. Here’s what you need to know.
What Is the RICE Method?
RICE is a first-aid treatment designed to reduce swelling, protect injured tissue, and ease pain during the first 24–48 hours after an injury.
It’s commonly recommended for:
- Ankle or wrist sprains
- Muscle strains (hamstrings, calves, back)
- Knee injuries
- Bruises or contusions
- Overuse injuries
RICE is most helpful when used immediately after an injury.
How to Use the RICE Method
1. Rest
- Stop activity right away to prevent further damage
- Avoid putting weight on a sprained ankle or using an injured arm
- Rest for the first 24–48 hours before gradually resuming movement
2. Ice
- Apply an ice pack for 15–20 minutes every 2–3 hours
- Use a towel or cloth barrier—never place ice directly on the skin
- Continue icing for the first 48 hours to reduce swelling and pain
3. Compression
- Use an elastic wrap (Ace bandage) to support the injury
- Wrap snugly but not tight enough to cause numbness or color changes
- Remove or rewrap after 48–72 hours
4. Elevation
- Raise the injured body part above heart level
- Use pillows or cushions to elevate it while resting
- Elevate as often as possible during the first two days
Why the RICE Method Works
Each part of the RICE method helps your body heal faster:
- Reduces swelling through cold and compression
- Relieves pain by slowing nerve signals
- Improves blood flow by reducing fluid buildup
- Protects the injury from further strain
RICE is designed for mild to moderate injuries. Severe pain, inability to move the joint, or swelling that worsens should be evaluated by a provider.
When to Stop Using the RICE Method
RICE should only be used for the first 48 hours. After that, gentle movement, heat therapy, and physical therapy may be recommended to restore mobility.
Stop using RICE and see a doctor if:
- Pain gets worse instead of better
- Swelling doesn’t improve
- You cannot bear weight
- There is numbness or tingling
- The joint feels unstable
Get Expert Injury Care at BASS Medical Group
Our orthopedic and sports medicine providers offer:
- X-rays, MRI, and ultrasound
- Physical therapy and guided rehabilitation
- Treatment for sprains, strains, tendon injuries, and joint pain
- Personalized recovery plans
Whether you were injured at the gym, on the job, or at home, we’re here to help you heal safely and regain your mobility.
