How to Use the RICE Treatment for a Sports Injury

With physical activity may come the occasional injury. Many injuries can be treated at home using the RICE method, or Rest, Ice, Compression and Elevation. Each component of the method aims to reduce swelling and pain in the injured area. If the pain is not subsiding after 48 hours of RICE, see your doctor.

Things You'll Need

  • Ice Pack
  • Ace Bandage
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Instructions

    • 1

      Rest the body part you injured. Do not exercise, and take it easy during your other daily activities.

    • 2

      Ice the area with a chemical cold bag, compress, or crushed ice in a plastic bag wrapped in a towel. Leave the ice on the injured area for 15 to 20 minutes at a time at one-hour intervals.

    • 3

      Compress the swollen injury to reduce the swelling by using elastic bandages.

    • 4

      Elevate the injured body part above your heart, if possible, to drain fluid from the injury.