RICE Method for Treating Injuries: Rest, Ice, Compression, Elevation

If you’ve ever sprained an ankle, pulled a muscle, or suffered a minor sports injury, you may have heard of the RICE method. This widely used first-aid approach—short for Rest, Ice, Compression, and Elevation—is one of the most effective ways to treat mild soft tissue injuries.

At BASS Medical Group, our orthopedic and sports medicine specialists help patients across Walnut Creek, Oakland, and Northern California recover quickly and safely from common injuries. Here's how the RICE method works and when to use it.

What Is the RICE Method?

The RICE method is a simple and effective first-line treatment for injuries like:

• Sprains (e.g., ankle or wrist)
• Muscle strains
• Knee injuries
• Bruises
• Overuse injuries

RICE is most effective when applied immediately after the injury and used for the first 24 to 48 hours.

How to Use the RICE Method Step by Step

1. Rest

• Stop using the injured area to prevent further damage.
• Avoid walking on a sprained ankle or lifting with an injured arm.
• Rest for 24–48 hours before resuming regular activity.

2. Ice

• Apply a cold pack or ice wrapped in a towel for 15–20 minutes every 2–3 hours.
• Never apply ice directly to the skin.
• Continue for the first 48 hours to reduce swelling and pain.

3. Compression

• Use an elastic bandage (like an Ace wrap) to control swelling.
• Make sure it’s snug but not too tight—look out for numbness or discoloration.
• Remove or rewrap after 48–72 hours as directed by a healthcare provider.

4. Elevation

• Raise the injured limb above heart level to help drain fluid and reduce swelling.
• Use pillows or cushions while lying down or sitting.
• Elevate as often as possible during the first two days.

Why the RICE Method Helps Injury Recovery

Each step of the RICE method supports the body’s natural healing process:

• Reduces swelling: Ice and compression limit fluid buildup.
• Relieves pain: Cold reduces nerve activity for temporary relief.
• Improves circulation: Elevation prevents fluid from restricting blood flow.
• Speeds healing: Proper rest and care minimize long-term damage.

Important: RICE is best for mild injuries. For severe swelling, significant pain, or loss of movement, contact a medical provider immediately.

When to Stop Using the RICE Method

RICE should only be used during the initial 48-hour period after an injury. Prolonged icing or compression can actually slow recovery. If pain or swelling persists beyond a few days—or gets worse—it's time to see a doctor.

Get Professional Injury Care at BASS Medical Group

If you've experienced a sprain, strain, or sports-related injury, the team at BASS Medical Group is here to help. We offer advanced treatment for soft tissue injuries, joint pain, and muscle recovery across the Bay Area.

Our services include:

• Physical therapy and rehabilitation
• Diagnostic imaging (X-rays, MRIs)
• Knee and shoulder injury care
• Personalized injury recovery plans

Find orthopedic specialists in Walnut Creek, Oakland, San Francisco, and beyond.

Request an appointment today and get back to doing what you love—pain-free.