What’s the right way to R.I.C.E.?

As I suffer through and recover from my knee problems, RICE will play a big role. But here's some advice for using RICE...

REST

The time you should spend resting is really going to depend on what you injured and how badly it hurts. But a good rule of thumb: If you feel pain (and it’s beginning to swell), stay off it (or refrain from using said body part) until the swelling is gone and it no longer aches.

ICE

Icing the injured area can be done in many ways, whether it’s by using actual ice cubes, cooling gel packs, or frozen vegetables—the item just needs to be cold. But watch out for the freezing gel packs. Ice has a set freezing point, but the gel packs will reach the temperature of your actual freezer, so to avoid getting frostbite and burning your skin, you need to make sure to place a damp, thin layer of cloth between your skin and the pack. As for how long you should keep the ice there, I usual go for no more than 20 minutes. And try to repeat the icing process every 1 to 2 hours because re-icing every few hours can help speed the recovery process.

COMPRESS

Compression is key to help reduce the swelling. Whether you’re using a compression sleeve or an elastic wrap (such as an Ace bandage) to treat the injury, make sure said area is dressed during your “elevation” stage. You can also compress while you ice by securing the ice in place with the wrap; just make sure to rewrap the area once you remove the ice. Lastly, make sure the elastic wrap isn’t wrapped too tightly—the compression itself shouldn’t be making the skin around the area swell.

ELEVATE

Elevation is usually the step where people make mistakes. And I have often made this mistake. The golden rule: The injured area must always be elevated higher than your heart. As for a time requirement, if it’s a minor injury, keep it elevated while icing. But if the area is really aching and is severely swollen, keep it elevated for the remainder of the day.

 

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