RICE

RICE is a first-aid protocol used for managing acute injuries, particularly soft tissue injuries like sprains and strains. The acronym stands for Rest, Ice, Compression, and Elevation - four key components that help reduce pain and swelling while promoting healing.

Components

1. Rest

   • Avoid using the injured area
   • Prevent further injury
   • Allow the healing process to begin

2. Ice

   • Apply cold therapy for 15-20 minutes at a time
   • Repeat every 2-3 hours
   • Helps reduce swelling and pain

3. Compression

   • Use an elastic bandage to provide gentle pressure
   • Wrap from the furthest point from the heart
   • Avoid wrapping too tightly

4. Elevation

   • Raise the injured area above heart level
   • Maintain elevation when possible
   • Helps reduce swelling through gravity

Implementation

• Begin RICE protocol as soon as possible after injury
• Continue for 24-48 hours
• Monitor the injury for signs of improvement
• Seek professional medical care for severe injuries

Related Areas

• Mental Health - Managing stress during recovery
• Wellness Journal - Tracking recovery progress
• Health - Overall wellness framework