RICE Protocol
Rest, Ice, Compression, Elevation
RICE protocol is a standard first-aid treatment for 48 to 72 hours after injuries.
- Rest: Stop activity immediately and avoid putting weight on the injured area to prevent further damage.
- Ice: Apply a cold pack wrapped in a cloth for 15–20 minutes every 2–3 hours to reduce blood flow and inflammation.
- Compression: Wrap the area gently with an elastic bandage to control swelling, taking care not to wrap it so tightly that it restricts circulation.
- Elevation: Keep the injured area raised above the level of your heart to let gravity drain fluid and reduce swelling.
While historically the gold standard, many modern physical therapists now recommend more active rehabilitation protocols.
You should consult a medical provider if your pain and swelling do not improve within 2–3 days or earlier.
The RICE (Rest, Ice, Compression, Elevation) method is controversial since complete rest and extensive icing actually delay tissue repair, but it remains practical and easy to follow.
