RICE is the acronym for Rest, Ice, Compression, and Elevation. It is a common treatment used immediately after any kind of joint or soft tissue injury such as sprains, strains, and contusions (eg. knee or ankle sprains). Together, the components of RICE will help decrease pain and inflammation (swelling) which occurs after acute injuries and help promote healing and flexibility. Following these steps will improve the effectiveness of recovery from soft tissue injuries.
Rest - Rest the injured area by stopping and taking a break from any activity that causes pain.
Ice - Put an ice pack to the injured area for 10-20 minutes. This will help decrease pain and prevent/reduce swelling. Do not apply ice directly on skin. Place it in a plastic bag or towel before applying.
Compression - Wrap/compress the ice on the injured area with an elastic bandage. This will help reduce swelling.
Elevation - Raise and keep the injured area above the level of the heart to help minimize swelling.