personal training 4 all: r.i.c.e.

R.I.C.E. is an acronym for Rest, Ice, Compression and Elevation.

RICE is a combination of treatment methods used for acute soft tissue injury.

When used appropriately, recovery time is usually shortened and discomfort minimized.

The RICE protocol should be applied within 24 hours, but may be effective up to 72 hours after an injury has occurred.

The main aims of R.I.C.E. are

to avoid further damage and aggravation to an injury
to allow it to heal properly
to reduce pain
to minimise
- bleeding
- oedema
- swelling.

Rest

Rest ensures no further stress is placed on the injury and is a key requirement of repair.
There is a risk of abnormal repair or chronic inflammation resulting from a failure to rest.
Generally, the rest should be until you are able to use the limb with the majority of function restored and pain essentially gone.

Ice

Ice is excellent for reducing the inflammatory response and the pain. It reduces the flow of blood and oedema formation by causing vasoconstriction (narrowing of the blood vessels).

Apply an ice pack or cold compress to the injured site

The ice pack should be wrapped in a damp cloth, rather than being applied directly to the skin

The pack should be applied for 10-20 minutes every 2 hours

Ice should not be applied to the head, genitals or nipples

Exceeding the recommended time for ice application may be detrimental, as blood flow will also be restricted leading to reduced nutrient delivery and waste removal.

Compression

Compression usually involves using a bandage to place pressure on the injured area to reduce bleeding and oedema formation.

A compression bandage should be applied to the injured area

The bandage should not be so tight as to restrict circulation

Compression aims to reduce the oedema and swelling that results from the inflammatory process. Although some swelling is inevitable, over swelling results in significant loss of function, excessive pain and eventual slowing of blood flow through vessel restriction.

Elevation

Elevation involves raising the injured part high enough to minimise swelling and facilitate the healing process by assisting the blood and oedema to flow away.

Avoid the following whilst doing RICE as they increase bleeding and oedema formation:

any form of heat, such as a hot bath or heat rub or liniment
massage performed vigorously
the consumption of alcohol, which acts as a vasodilator

Variations of are sometimes used, to emphasize additional steps that might be taken. They include:

R I C E R

Rest
Ice
Compression
Elevation
Referral: Medical advice should be sought if you are at all unsure of the extent the injury

HI-RICE

Hydration
- Encourage the injured person to drink plenty of fluids
Ibuprofen
- The administration of ibuprofen to reduce swelling. Consult a physician for dosage.
Rest
Ice
Compression
Elevation

PRICE

Protection
- Immobilize the area to protect it from further injury. Use an elastic wrap, splint or sling to immobilize the area. If your injury is severe, your doctor or therapist may place a cast or brace around the affected area to protect it