Injury Response for Sprains and Strains

RICE (REST, ICE, COMPRESSION, ELEVATION)

When should I use RICE?

RICE should be used for treating sprains, strains, and sometimes contusions/bruises. Using RICE for about 1-3 days after the injury is sustained is generally advisable. However, it is dependent on the specific injury. Continue using RICE until the initial inflammation from the injury is down, as the goal of RICE is to lower inflammation, which allows the healing process to start.

What is RICE?

Rest:

It is very tempting for athletes, especially when you are a kid, to play through a minor injury, however playing through a minor injury highly increases the chances of sustaining a more serious and longer lasting injury. Taking a few days to rest can make a big difference in the healing process even if it feels like your injury is not improving at first.

Ice:

  • Icing the injured area will help keep inflammation down

  • Make sure you are icing the area that is hurt

  • Only ice for 15-20 minutes at a time because icing for too long can be harmful.  Wait about 30 minutes before reapplying ice

Compression:

  • Compressing the injury will help keep inflammation down, however it is important to not overdue the compression and cut off blood flow as that could be dangerous.

  • You can use a compression sleeve around the injury, however do not use it if it causes pain to the injured area

Elevation:

  • Elevating the injury will keep inflammation down and relieve some pain in the injured area

  • Make sure to keep the injured area at about your heart level and try to elevate for a few hours a day if possible