RICE (Follow these components after an injury such as a sprain, strain, or bone injury for up to 48-72 hours after injury.)

  • REST: Stop using or minimize the injured body part to decrease swelling & inflammation
  • ICE: Apply ice to the injured area every 1-2 hours for 10-15 minutes at a time to decrease swelling, pain, and the inflammatory process.  You can use an ice pack, ice crushed in a bag, ice cup, or even frozen vegetables.  Keep a damp or dry cloth between the ice and your skin.
  • COMPRESSION: Apply compression to the injured area to decrease swelling.  You can use an elastic bandage, sleeve, or cloth.  Be sure to apply even pressure and wrap injury firmly, avoiding wrapping too tight, which will cut off circulation to the injury.
  • ELEVATION: Elevate injured part above the level of the heart to decrease pain and inflammation.  Use towels and/or pillows to prop injured body part up