The R.I.C.E. Recovery Method is one of the best methods to use when treating many different injuries. What it means: Rest: Stay off the affected area as long as possible. Whether its a sprained ankle or a broken wrist, keep pressure or tension off of it and rest it. Ice: It is essential to ice an injured joint or muscle to reduce the pain and swelling or bruising. Cold temperatures restrict the blood flow to the area reducing the swelling. Be sure to use an ice wrap in 20 minute increments (20 minutes on the injury, and 20 minutes off) for about an hour or until pain and swelling subside. Compression: Compression helps drive the cold deep into the swollen tissue while keeping the blood flow restricted and swelling reduced. Be sure to keep compression on the affected area as long as possible immediately after an injury. Elevation: If possible hold the affected area elevated above the heart to help reduce blood flow to the area and swelling. If it's a foot, ankle, or other leg injury, try sitting in a chair with the injured area propped on a chair back or stool.
For more help, refer to our Pain Relief Health Articles.