Acute Injury Care-"R.I.C.E."

Appropriate care for acute, or new, injuries is easy-just remember "RICE": Rest, Ice, Compression, and Elevation. The primary goal of acute injury care is to control pain and swelling and the "RICE" method is simple to follow.



Rest is often easier said than done, but allowing an injured joint or muscle to rest is an important step in the road to recovery. If you have injured your arm, avoid lifting or carrying heavy objects for a few days. If you have injured your foot, try to limit the amount of walking you do. Let common sense prevail--if it hurts, don't do it.



Applying ice, especially this time of year, is not comfortable, but it is essential to controlling pain and swelling. The old "15 minutes on, 15 minutes off" method of icing is not bad, but not really practical. Applying ice for 15-20 minutes once every hour or two is just as effective. Be careful when applying ice or a frozen gel pack directly to your skin, it is possible to give yourself frostbite. A pillowcase provides a barrier thick enough to protect your skin, but thin enough to allow the cold through.

An elastic bandage, or "ace wrap", is the best thing to use to provide compression. When applying an elastic bandage, always start away from the heart and work your way towards the heart. For example, if you are wrapping an ankle, start at the toes and wrap up towards the calf. Keep the bandage taut enough to provide compression, but not so tight as to cut off circulation.

The final component of the "RICE" method is elevation. The key to effective elevation is having the injured limb elevated above the heart, not just off the ground. Sitting in a chair with your foot propped on an ottoman will not provide the same benefit as laying flat on the couch with your foot propped on a few pillows.

The "RICE" method is a great way to start caring for a new injury. As always, if you have any questions or concerns, you can always contact your favorite physical therapy clinic!

-Tina Valentine MS, ATC