What is the RICE Recovery Method?
Sprain, strains, or bruises are no fun to get! While they typically don't cause major damage, they can leave you off your feet for a few days! The RICE recovery method is often recommended by doctors as a way to treat mild soft tissue injuries like sprains, strains, and bruises. Medical News Today states that this method is most effective 24 to 48 hours after the injury occurs.
To effectively do the RICE Recovery Method, follow these steps:
Rest: Take a break from any activity that might be contributing to your pain and rest the limb. Immobilization with splints or braces can help prevent further injury.
Ice: Cold reduces pain and swelling by numbing the affected area. According to the University of Michigan, apply ice or a cold pack for 10 to 20 minutes, 3 or more times a day to reduce swelling.
Compress: Products like compression sleeves or wraps use targeted pressure to help increase blood flow to reduce pain and swelling.
Elevate: Rest the injured limb slightly above heart level. This could be done by laying down and resting your arm or leg on a cushion.
Be sure to try out strength and stretching exercises as your pain goes away and gradually increase to build up your strength. As always, we recommend discussing with your doctor which recovery methods are best for you!