The RICE Method

The RICE Method:
Minor Injury Treatment

At times, all of us will feel some aches and pains that are minor but bothersome. They may not require a medical appointment but you don't want to see it develop into a more severe condition. In these situations, you can take advantage of a home treatment known as the RICE method.

What is this RICE method? It is something easy to remember, that you can do at home, and it is the best fast approach for most minor injuries. It means:

Rest
Ice
Compression
Elevation

Easy to remember, isn't it ? It is also easy to do. Let's explain how these four letters can help you to recover from injuries.

Rest:

It doesn't need too much explanation. Your body needs rest in order to recover. Take some time off from your current schedule to let your body rest. It will make a difference !

Ice:

Wrap ice cubes in a wet towel, or take a cold pack, and put it on the injured area. Don't put ice directly over the injury because it can cause blisters and ice burns. The time limit for an ice application is about 15 -- 20 minutes, but you can repeat it every hour. Remember, ice is your friend !

Compression:

The goal here is lower the blood irrigation at the injured area. You can use a bandage, but be aware to not tie it too tight and block the blood circulation which can cause other problems. You can alternate compression with ice applications. If the injured area becomes numb, release the bandaging.

Elevation:

Elevating the injured area reduces the blood pressure at the area.

This method is effective for minor injuries. If symptoms persist and the injury becomes worse or nagging, seek medical advice.

 

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Article Author Information
Karen Craney,
karen@fleetfeetgaithersburg.com
Fleet Feet Sports, Gaithersburg
Training Program Coach


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