
R.I.C.E. – Rest, ice, compression, and elevation. I bet you’ve heard this popular acronym when getting injured, like getting an ankle sprain. Or maybe you’re an athlete that just finished a game or practice and your body is just aching. We were all told to rest our body, ice whatever hurts, add some compression and elevate it above the heart. But is it effective during your recovery process?
Rest allows the body to relax and avoid stress of your affected tissues. Icing, otherwise known as cryotherapy, reduces swelling and pain. Compression also reduces swelling, but increases circulation and promotes healing. Elevation allows for the blood to return back to the heart. All of these sounds like it really helps to heal your body, but they seem temporary. You can only rest your body for so long until you feel like moving again. Icing is only supposed to be done for about 10-15 minutes. Not moving your body for a long time can be more harmful instead of helpful.
Usually R.I.C.E. is important for injuries that occur within 1-3 days. It is most effective with injuries that are inflamed, have some bruising, and are stiff. It calms down the symptoms, but it does not completely heal your injury. However, just using R.I.C.E. doesn’t cut it for healing your injury. It is more effective to pair R.I.C.E with exercises that focus on strengthening, stretching and flexibility. Once the swelling and bruising returns to normal, these types of exercises should be performed in order to be the best that you can be.
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Van Den Bekerom MPJ, Struijs PAA, Blankevoort L, Welling L, Van Dijk CN, Kerkhoffs GMMJ. What Is the Evidence for Rest, Ice, Compression, and Elevation Therapy in the Treatment of Ankle Sprains in Adults? Journal of Athletic Training. 2012;47(4):435-443. doi:10.4085/1062-6050-47.4.14
Halabchi F, Hassabi M. Acute ankle sprain in athletes: Clinical aspects and algorithmic approach. World J Orthop. 2020;11(12):534-558. Published 2020 Dec 18. doi:10.5312/wjo.v11.i12.534
Poursalehian M, Lotfi M, Zafarmandi S, Arabzadeh Bahri R, Halabchi F. Hamstring Injury Treatments and Management in Athletes: A Systematic Review of the Current Literature. JBJS Rev. 2023;11(11):e23.00161. Published 2023 Nov 20. doi:10.2106/JBJS.RVW.23.00161
Markie Okamoto, SPT
Student Physical Therapist
Hawai’i Pacific University
Edited by Dr. Malia Tallett P.T., D.P.T., T.P.S.