RICE Therapy

RICE therapy stands for REST, ICE, COMPRESSION and ELEVATION. It is considered a emergency home treatment for most muscle, tendon strains, sprains, ligaments, suspected fractures, joint inflammation and bruises. Let's take a closer look at the individual components.


You must avoid further or additional damage to the injured area so stop exercising immediately.


The idea is to stop swelling of the injured area, so you must decrease the blood flow to that area which is done be applying ice directly to the skin for 15 to 20 minutes. This process should be maintained for 1 to 72 hours.


Wrap a bandage or towel firmly around the ice of the injured area. This will limit swelling and decreases the chance of a hemorrhage.


There are many benefits to elevation such as; to help drain excess fluid through the help of gravity, improve the venous bleeding and swelling and to raise the injured area or limb above the level of the heart.

It is recommended that you begin home treatment as soon as possible. Here are some guidelines to follow:

  • You must elevate the injured area - safely
  • The application of ice for approximately 20 minutes
  • Compress the ice against the injured area
  • Use a compress wrap to replace the ice
  • Be sure to get plenty of rest for the injured area
  • Re-apply the ice in 1 to 2 hours
  • Elevate the area prior to going to bed. Remove the compress wrap
  • Start RICE therapy once again immediately in the morning

Following the fourth of fifth day of treatment, start the process of applying a moist heat or dry heat; this can be achieved with the use of a whirlpool twice a day for 15 to 25 minutes at a time. You may begin exercise four days after treatment if healing is evident.

DISCLAIMER: FreeTrainers.com only serve as a guide to RICE therapy treatment. We strongly suggest that you visit your physician prior to any self-treatment.