Bones & Joints
Sprains and Strains — RICE
Use the RICE method for sprains and strains — Rest, Ice (20 minutes every 2 hours), Compression bandage, and Elevation above heart level. Seek medical aid if pain, swelling or loss of function persist.
Use the RICE method for sprains and strains — Rest, Ice (20 minutes every 2 hours), Compression bandage, and Elevation above heart level. Seek medical aid if pain, swelling or loss of function persist.
What is a sprain vs strain?
- Sprain: stretched or torn ligament (joint).
- Strain: stretched or torn muscle or tendon.
If you are unsure whether it is a sprain or a fracture, treat as a fracture and seek medical assessment.
RICE
- R — Rest the injured area for at least 24 hours.
- I — Ice pack (wrapped in a cloth) for 20 minutes every 2 hours for the first 24–48 hours.
- C — Compression with a firm elastic bandage covering the joint above and below.
- E — Elevation of the limb above the level of the heart whenever possible.
Do NOT (HARM)
- H — Heat (no hot showers, heat packs)
- A — Alcohol
- R — Running or strenuous activity
- M — Massage
…for at least the first 48 hours.
Questions & answers
What does RICE stand for?
Rest, Ice (20 minutes every 2 hours), Compression with a firm bandage, and Elevation above heart level.
What is HARM and why avoid it?
Heat, Alcohol, Running and Massage — all of these worsen swelling and bleeding in the first 48 hours.
When should I see a doctor?
If you cannot bear weight, the joint looks deformed, swelling is severe, or symptoms haven't improved after 48 hours of RICE.
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