Table of ContentsView AllTable of ContentsRestIceCompressionElevationOther TreatmentsWhen to Seek Medical TreatmentFAQ
Table of ContentsView All
View All
Table of Contents
Rest
Ice
Compression
Elevation
Other Treatments
When to Seek Medical Treatment
FAQ
R.I.C.E. stands for rest, ice, compression, and elevation. It is a method of self-care to use right after you experience a minor injury.
R.I.C.E. is used to quickly treat pain and swelling after an acute (sudden)soft tissue injurysuch as a sprain or strain, or a joint dislocation.
However, the R.I.C.E. method may be outdated, which will be explored in this article, along with explaining how to manage each step of the R.I.C.E. method and when it’s important to seek medical help.
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
R.I.C.E. should be started as soon as you notice pain and swelling in the injured area. Here are the basics of R.I.C.E.
Verywell / JR Bee
Rest may prevent further injury and speed up the healing of injured tissue.Without rest, movement and weight bearing can continue to aggravate an injury and cause increasedinflammationand swelling.
It’s best to rest the injured area for 48 hours, if possible, or at least avoid putting unnecessary stress on it. If you have a leg injury, you may need to stay off it completely and not bear any weight on it. Assistive devices ormobility aids(such as a cane or a sling) may be helpful for reducing pressure on an injured joint or limb.
Ice is useful for reducing pain and inflammation associated with an acute injury. Icing is believed to be most effective if done during the first few hours after the injury has occurred. You can apply ice for 20 minutes at a time and as frequently as every hour.
Use a cold gel pack or a plastic bag filled with ice, but do not apply a bag of ice directly to the skin. Instead, wrap the bag of ice in a towel or another material to keep the ice from directly touching your skin. Often, gel packs or cold packs sold for this purpose have a cover provided.
Avoid leaving an ice pack on on your injury for more than 20 minutes at a time. This can damage the skin or lead to anice burn.
After you remove the ice pack, give your skin time enough to get warm before icing it again.
Compression of an injured or painful ankle, knee, or wrist helps to reduce the swelling.Elastic bandages, such as ACE wraps, are usually effective. Special boots, air casts, and splints can offer both compression and support. Your healthcare provider can suggest the best option for you.
Do not apply a compression bandage too tightly, as this can interfere with your blood circulation. If you feel throbbing, the bandage is probably wrapped too tightly; take it off and put it back on more loosely.
Elastic Bandage Dos and Don’ts
Elevate the injured part of the body above heart level.This provides a downward path for draining fluid back to the heart, which may reduce swelling and pain. Try to elevate the entire limb 6 to 10 inches above the heart. You can lie down and use a pillow to help elevate the injured limb.
How to Treat a Pulled Muscle
Is the R.I.C.E. Treatment Still Recommended?
Although the R.I.C.E. method has been used for decades for musculoskeletal injuries, recent studies suggest that it may not be the most effective approach.
In fact, some researchers argue that R.I.C.E. may even be harmful and delay the healing process because it restricts blood flow to the injury, which is essential for the healing process.
Other treatment protocols that have been suggested include P.E.A.C.E., L.O.V.E., and M.E.A.T.
P.E.A.C.E. Protocol
The P.E.A.C.E protocol is recommended for short-term (acute) care of an injury. The acronym stands for:
L.O.V.E. Protocol
After the first few days, it is thought that a musculoskeletal injury needs a different approach, such as the L.O.V.E. protocol. This acronym stands for:
M.E.A.T. Protocol
Like the L.O.V.E. protocol, the M.E.A.T. protocol is centered around active care and implementing movement as soon as possible.
M.E.A.T. increases the flow of blood to injured areas in order to enhance the healing process. Soft tissue structures such as ligaments, tendons, and cartilage don’t get a lot of blood supply to begin with, so this protocol tries to maximize blood flow to the injured area.
The acronym stands for:
Exercise:Once the pain level has decreased and movement of the injured area increases, exercise is added to further increase circulation, adding fresh blood and removing debris from the damaged tissue.
Analgesia:Pain limits one’s ability to efficiently move the injured area through a full range of motion. Instead of using non-steroidal anti-inflammatories (NSAIDs) which may delay the recovery process, try Tylenol (follow the dosage recommendations on the label) or herbal remedies to manage pain.
Treatment:Implementing a variety of therapeutic approaches, such as kinesiology taping,acupuncture,soft tissue release, and/ortranscutaneous electrical nerve stimulation (TENS)may be beneficial as the healing progresses.
Get professional treatment immediately if any injury is severe. A severe injury implies that there is anobvious fracture, dislocation of a joint, prolonged swelling, or prolonged or severe pain. Serious injuries may require more intensive treatment and possibly surgery.
How a Stress Fracture in the Foot Feels
Summary
With an acute injury, it’s important to bring pain, swelling, and inflammation under control as soon as possible. The R.I.C.E. method and P.E.A.C.E. protocol are simple ways to do this on your own at home in the short term. You may want to include an ice pack and an ACE bandage in your first-aid kit in case you need them at some point.
If you are still experiencing pain and swelling after 48 hours of R.I.C.E., contact your healthcare provider.
Frequently Asked QuestionsTraditionally, ice is recommended for the first 48 hours or so, because it reduces inflammation and swelling (due to increased blood flow to the area), and pain. However, some researchers discourage ice, arguing that the extra blood flow could allow the body to heal itself more quickly.You can try ice or no ice, depending on what seems to work for your recovery, but never use heat on a new acute injury.Learn MoreHow to Correctly Ice an InjuryCompression means wrapping an injured area of the body with an elastic bandage to reduce swelling. You need to wrap it in a way that provides light pressure. Don’t wrap it so tight that you feel numbness, tingling, more pain, or additional swelling. A compression wrap should only be needed for the first 48 to 72 hours after an injury.Learn MoreWhen to Use Compression BandagesIt depends on the extent of the injury and other factors, but at least two to three days of rest are usually recommended. However, you may not want to keep the injured area totally immobile. Talk to your healthcare provider about whether you should do some light exercises or movements to prevent stiffening and pain.Learn MoreHow to Treat an Injured Knee
Frequently Asked Questions
Traditionally, ice is recommended for the first 48 hours or so, because it reduces inflammation and swelling (due to increased blood flow to the area), and pain. However, some researchers discourage ice, arguing that the extra blood flow could allow the body to heal itself more quickly.You can try ice or no ice, depending on what seems to work for your recovery, but never use heat on a new acute injury.Learn MoreHow to Correctly Ice an Injury
Traditionally, ice is recommended for the first 48 hours or so, because it reduces inflammation and swelling (due to increased blood flow to the area), and pain. However, some researchers discourage ice, arguing that the extra blood flow could allow the body to heal itself more quickly.You can try ice or no ice, depending on what seems to work for your recovery, but never use heat on a new acute injury.
Learn MoreHow to Correctly Ice an Injury
Compression means wrapping an injured area of the body with an elastic bandage to reduce swelling. You need to wrap it in a way that provides light pressure. Don’t wrap it so tight that you feel numbness, tingling, more pain, or additional swelling. A compression wrap should only be needed for the first 48 to 72 hours after an injury.Learn MoreWhen to Use Compression Bandages
Compression means wrapping an injured area of the body with an elastic bandage to reduce swelling. You need to wrap it in a way that provides light pressure. Don’t wrap it so tight that you feel numbness, tingling, more pain, or additional swelling. A compression wrap should only be needed for the first 48 to 72 hours after an injury.
Learn MoreWhen to Use Compression Bandages
It depends on the extent of the injury and other factors, but at least two to three days of rest are usually recommended. However, you may not want to keep the injured area totally immobile. Talk to your healthcare provider about whether you should do some light exercises or movements to prevent stiffening and pain.Learn MoreHow to Treat an Injured Knee
It depends on the extent of the injury and other factors, but at least two to three days of rest are usually recommended. However, you may not want to keep the injured area totally immobile. Talk to your healthcare provider about whether you should do some light exercises or movements to prevent stiffening and pain.
Learn MoreHow to Treat an Injured Knee
11 SourcesVerywell 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.Johns Hopkins Medicine.Soft-tissue injuries.Merck Manual.Overview of dislocations.Merck Manual.Overview of sprains and other soft-tissue injuries.American Academy of Orthopaedic Surgeons.Sprains, strains and other soft-tissue injuries.Vuurberg G, Hoorntje A, Wink LM, et al.Diagnosis, treatment and prevention of ankle sprains: update of an evidence-based clinical guideline. Br J Sports Med. 2018;52(15):956-956.Singh DP, Barani Lonbani Z, Woodruff MA, Parker TJ, Steck R, Peake JM.Effects of topical icing on inflammation, angiogenesis, revascularization, and myofiber regeneration in skeletal muscle following contusion injury. Front Physiol. 2017;8:236597.Dubois B, Esculier JF.Soft-tissue injuries simply need PEACE and LOVE. Br J Sports Med. 2020;54(2):72-73.The Sport Journal.The R.I.C.E. protocol is a myth: a review and recommendations.Wang Z-R, Ni G-X.Is it time to put traditional cold therapy in rehabilitation of soft-tissue injuries out to pasture?WJCC. 2021;9(17):4116-4122. doi:10.12998/wjcc.v9.i17.4116University of Michigan Health.Rest, Ice, Compression, and Elevation (RICE).Tran K, McCormack S.Exercise for the Treatment of Ankle Sprain: A Review of Clinical Effectiveness and Guidelines. Ottawa (ON): Canadian Agency for Drugs and Technologies in Health.Additional ReadingRICE Therapy. Family Practice Notebook.Sports Injuries. National Institute of Arthritis and Musculoskeletal and Skin Diseases.
11 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.Johns Hopkins Medicine.Soft-tissue injuries.Merck Manual.Overview of dislocations.Merck Manual.Overview of sprains and other soft-tissue injuries.American Academy of Orthopaedic Surgeons.Sprains, strains and other soft-tissue injuries.Vuurberg G, Hoorntje A, Wink LM, et al.Diagnosis, treatment and prevention of ankle sprains: update of an evidence-based clinical guideline. Br J Sports Med. 2018;52(15):956-956.Singh DP, Barani Lonbani Z, Woodruff MA, Parker TJ, Steck R, Peake JM.Effects of topical icing on inflammation, angiogenesis, revascularization, and myofiber regeneration in skeletal muscle following contusion injury. Front Physiol. 2017;8:236597.Dubois B, Esculier JF.Soft-tissue injuries simply need PEACE and LOVE. Br J Sports Med. 2020;54(2):72-73.The Sport Journal.The R.I.C.E. protocol is a myth: a review and recommendations.Wang Z-R, Ni G-X.Is it time to put traditional cold therapy in rehabilitation of soft-tissue injuries out to pasture?WJCC. 2021;9(17):4116-4122. doi:10.12998/wjcc.v9.i17.4116University of Michigan Health.Rest, Ice, Compression, and Elevation (RICE).Tran K, McCormack S.Exercise for the Treatment of Ankle Sprain: A Review of Clinical Effectiveness and Guidelines. Ottawa (ON): Canadian Agency for Drugs and Technologies in Health.Additional ReadingRICE Therapy. Family Practice Notebook.Sports Injuries. National Institute of Arthritis and Musculoskeletal and Skin Diseases.
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.
Johns Hopkins Medicine.Soft-tissue injuries.Merck Manual.Overview of dislocations.Merck Manual.Overview of sprains and other soft-tissue injuries.American Academy of Orthopaedic Surgeons.Sprains, strains and other soft-tissue injuries.Vuurberg G, Hoorntje A, Wink LM, et al.Diagnosis, treatment and prevention of ankle sprains: update of an evidence-based clinical guideline. Br J Sports Med. 2018;52(15):956-956.Singh DP, Barani Lonbani Z, Woodruff MA, Parker TJ, Steck R, Peake JM.Effects of topical icing on inflammation, angiogenesis, revascularization, and myofiber regeneration in skeletal muscle following contusion injury. Front Physiol. 2017;8:236597.Dubois B, Esculier JF.Soft-tissue injuries simply need PEACE and LOVE. Br J Sports Med. 2020;54(2):72-73.The Sport Journal.The R.I.C.E. protocol is a myth: a review and recommendations.Wang Z-R, Ni G-X.Is it time to put traditional cold therapy in rehabilitation of soft-tissue injuries out to pasture?WJCC. 2021;9(17):4116-4122. doi:10.12998/wjcc.v9.i17.4116University of Michigan Health.Rest, Ice, Compression, and Elevation (RICE).Tran K, McCormack S.Exercise for the Treatment of Ankle Sprain: A Review of Clinical Effectiveness and Guidelines. Ottawa (ON): Canadian Agency for Drugs and Technologies in Health.
Johns Hopkins Medicine.Soft-tissue injuries.
Merck Manual.Overview of dislocations.
Merck Manual.Overview of sprains and other soft-tissue injuries.
American Academy of Orthopaedic Surgeons.Sprains, strains and other soft-tissue injuries.
Vuurberg G, Hoorntje A, Wink LM, et al.Diagnosis, treatment and prevention of ankle sprains: update of an evidence-based clinical guideline. Br J Sports Med. 2018;52(15):956-956.
Singh DP, Barani Lonbani Z, Woodruff MA, Parker TJ, Steck R, Peake JM.Effects of topical icing on inflammation, angiogenesis, revascularization, and myofiber regeneration in skeletal muscle following contusion injury. Front Physiol. 2017;8:236597.
Dubois B, Esculier JF.Soft-tissue injuries simply need PEACE and LOVE. Br J Sports Med. 2020;54(2):72-73.
The Sport Journal.The R.I.C.E. protocol is a myth: a review and recommendations.
Wang Z-R, Ni G-X.Is it time to put traditional cold therapy in rehabilitation of soft-tissue injuries out to pasture?WJCC. 2021;9(17):4116-4122. doi:10.12998/wjcc.v9.i17.4116
University of Michigan Health.Rest, Ice, Compression, and Elevation (RICE).
Tran K, McCormack S.Exercise for the Treatment of Ankle Sprain: A Review of Clinical Effectiveness and Guidelines. Ottawa (ON): Canadian Agency for Drugs and Technologies in Health.
RICE Therapy. Family Practice Notebook.Sports Injuries. National Institute of Arthritis and Musculoskeletal and Skin Diseases.
RICE Therapy. Family Practice Notebook.
Sports Injuries. National Institute of Arthritis and Musculoskeletal and Skin Diseases.
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?
