Table of ContentsView AllTable of ContentsProcessProsConsWhat To Do InsteadMedicationsWhen to Call a DoctorFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Process
Pros
Cons
What To Do Instead
Medications
When to Call a Doctor
Frequently Asked Questions
Ask a doctor, nurse, paramedic, or athletic trainer what to do for a soft-tissue injury like asprain or strainand you’re likely to hear the same advice: a treatment regimen known asRICE.
The RICE acronym stands for:
For decades, RICE has been the gold standard for minor sprains and strains. But does this method work?
This article will look at the RICE process, the pros and cons of this method, and what else you can do for mild soft-tissue injuries.
1:18How to Treat a Sports Injury with R.I.C.E. Technique
1:18
How to Treat a Sports Injury with R.I.C.E. Technique
Those who recommend RICE say to start it as soon as possible after you’re injured. The steps are:
Once the swelling goes down, RICE proponents say to switch to heat instead of ice. If you need a wrap for more than three days, see a healthcare provider. You may have a serious injury.
This method is touted so often that you might think there’s a lot of evidence supporting its use. There’s not. Rather, this method caught on despite a lack of research.
zoff-photo / Getty Images
The primary goals of RICE are to relieve pain andinflammationand help the injury heal. RICE does, in fact, reduce pain and inflammation.
When it comes to healing, though, some experts now question this conventional wisdom.
RecapThe RICE acronym for treating soft-tissue injuries has been around for a long time. It’s successful for reducing pain and inflammation. However, some experts question whether rest, ice, compression, and elevation are good for healing.
Recap
The RICE acronym for treating soft-tissue injuries has been around for a long time. It’s successful for reducing pain and inflammation. However, some experts question whether rest, ice, compression, and elevation are good for healing.
The Difference Between a Sprain and a Strain
The evidence for using RICE—especially the ice part—is sketchy at best.The major flaw lies in restricted blood flow.
When you’re injured, your body rushes more blood to the area as part of the healing process. RICE can prevent that.
Reducing Blood Flow
Blood flow is necessary for healing. Our bodies have to break down damaged cells and rebuild them using raw materials. Without proper blood flow, the whole process can take longer.
Healing requires controlled, not restricted, blood flow.That allows the body to heal much more efficiently.
When you use RICE, each step can limit blood flow.
The problem is that RICE does work well to prevent inflammation and swelling. But those are a result of the rush of blood to the area, and you need that to happen.
Bynotinterfering with the flow of blood, you might see faster healing.You may have more discomfort, but if you recover faster, it may be a worthwhile sacrifice.
Joint Stiffness
Rest is also questioned for other reasons. Evidence suggests that appropriate movement is better than complete rest when it comes to healing.
Inactivity leads to stiffness and tissueatrophy(wasting). That can drag out the healing process as you’ll need to build back your muscle tone and strength.
Meanwhile, movement not only improves blood flow, but it also releases chemicals called growth factors. Those maintain, repair, and strengthen your tissues.
Not For FracturesNote that you shouldnotmove or use the limb if you think you may have abroken bone. Immobilization is usually necessary to allow the bone to heal. See a healthcare provider for a diagnosis and treatment.
Not For Fractures
Note that you shouldnotmove or use the limb if you think you may have abroken bone. Immobilization is usually necessary to allow the bone to heal. See a healthcare provider for a diagnosis and treatment.
Ice Burn
If you ice too much or place a cold pack directly on your skin, it can cause anice burn (frostbite).
The first sign of damage is your skin turning red or pale, then feeling tingly or prickly. That’s a sign you should stop icing and allow the skin to warm up.
When you ice an injury, be certain you havea towel or other cloth layerbetween you and the pack. Don’t ice for more than 20 minutes at a time. And let your tissues fully warm up before applying it again.
Preventing Ice Burns
RecapThe cons of the RICE method include reduced blood flow (which slows healing), stiff joints from lack of movement, and ice burns on your skin.
The cons of the RICE method include reduced blood flow (which slows healing), stiff joints from lack of movement, and ice burns on your skin.
So far, no one has come up with a handy acronym to replace RICE. Some have been suggested, including:
All of these are problematic, though. MICE continues to use ice and compression so it has become outdated.
Also, MOVE only focuses on rehabbing an injury, not pain control. So you may also want to borrow the E (elevation) and H (heat) from METH to help alleviate your pain.
What you’re left with when it comes to self-treatment is movement, elevation, and heat.
Early movement may include gentle stretching and movements to keep the area from stiffening up. If it’s a lower-body injury, you may want to put some weight on it.
Your healthcare team can advise you about what’s appropriate at each stage of healing.
Elevation
Moderate elevation can keep the area from swelling more than necessary but won’t limit the blood flow too much.
Heat
Heat feels good on sore soft tissues and encourages blood flow. It may also encourage inflammation. So it’s not the best option if your injury is pretty puffed up and sore.
If you’re not sure whether you should use heat, talk to your healthcare provider about it.
As with ice, don’t overdo it. Apply heat for no longer than 30 minutes at a time. Use moderate heat and don’t burn yourself.
Non-steroidal anti-inflammatory drugs (NSAIDs)are a mainstay of pain and injury treatment. Remember, though, that some inflammation is good. Don’t over-use them.
Over-the-counter NSAIDs include:
If you continue having a lot of inflammation despite taking these medications, talk to your provider. They may give you a strongerprescription NSAIDorcorticosteroidsto combat inflammation.
For pain management beyond what NSAIDs offer, Tylenol (acetaminophen) may be a good option. For severe pain, ask your provider about other possible medications.
Acetaminophen vs. Ibuprofen
When to Talk to Your Doctor
Some soft-tissue injuries can be treated at home. Others require a healthcare provider’s care.
Get medical attention if:
If you’re not sure about the severity of your injury, get it looked at just to be sure you’re treating it properly.
Summary
The traditional RICE method for treating soft tissue injuries limits blood flow to the injury. That might slow down the healing process.
Evidence suggests that movement and heat may be better for healing than rest and ice. Elevation can help keep swelling under control, and medication can help with pain while the injury heals.
A Word From Verywell
You may want to discuss the problems of RICE with your provider and look at other treatment options for pain and rehabilitation.
Frequently Asked QuestionsTimes when it may be appropriate to use RICE to lower inflammation include when swelling is severe or if you’re getting a cast put on a broken limb. (A cast that’s put on when you’re inflamed will be loose when the inflammation drops.)If you choose to use RICE, only do it for a few days. If you’re not getting better after three days, see a healthcare provider.That depends on the severity of the sprain. A mild sprain may get better in three weeks or less. One involving a partial tear may take between three and six weeks. A severe sprain, with torn or ruptured connective tissues, may take several months to heal.
Times when it may be appropriate to use RICE to lower inflammation include when swelling is severe or if you’re getting a cast put on a broken limb. (A cast that’s put on when you’re inflamed will be loose when the inflammation drops.)
If you choose to use RICE, only do it for a few days. If you’re not getting better after three days, see a healthcare provider.
That depends on the severity of the sprain. A mild sprain may get better in three weeks or less. One involving a partial tear may take between three and six weeks. A severe sprain, with torn or ruptured connective tissues, may take several months to heal.
12 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
University of Michigan Health, Michigan Medicine.Rest, ice, compression, and elevation (RICE).
The Royal Australian College of General Practitioners: NewsGP.Is it time to rethink RICE for soft-tissue injuries?
Van den Bekerom MP, Struijs PA, Blankevoort L, Welling L, Van Dijk CN, Kerkhoffs GM.What is the evidence for rest, ice, compression, and elevation therapy in the treatment of ankle sprains in adults?J Athl Train.2012;47(4):435-43. doi: 10.4085/1062-6050-47.4.14
Tseng CY, Lee JP, Tsai YS, et al.Topical cooling (icing) delays recovery from eccentric exercise-induced muscle damage.J Strength Cond Res. 2013 May;27(5):1354-61. doi:10.1519/JSC.0b013e318267a22c
Hotfiel T, Seil R, Bily W, et al.Nonoperative treatment of muscle injuries - recommendations from the GOTS expert meeting.J Exp Orthop. 2018;5(1):24. doi:10.1186/s40634-018-0139-3
The University of British Columbia.MOVE an injury not RICE.
Cedars Sinai.Frostbite.
Martin RL, Davenport TE, Paulseth S, Wukich DK, Godges JJ.Ankle stability and movement coordination impairments: ankle ligament sprains: Clinical practice guidelines linked to the international classification of functioning, disability and health from the orthopaedic section of the American Physical Therapy Association.J Orthop Sports Phys Ther. 2013;43(9):A1-A40. doi:10.2519/jospt.2013.0305
Halabchi F, Hassabi M.Acute ankle sprain in athletes: Clinical aspects and algorithmic approach.World J Orthop. 2020;11(12):534-558. doi:10.5312/wjo.v11.i12.534
Cleveland Clinic.Ankle injuries: When is it time to call the doctor?
Harvard Medical School, Harvard Health Publishing.Recovering from an ankle sprain.
Kerkhoffs GM, van den Bekerom M, Elders LA, et al.Diagnosis, treatment and prevention of ankle sprains: an evidence-based clinical guideline.Br J Sports Med. 2012;46(12):854-860. doi:10.1136/bjsports-2011-090490
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
