Pain and inflammations often occur after any severe injuries to ankle, knee or even joint. This kind of sprains and common strains can be easily treated at home by following a very simple method called RICE method.
RICE is the acronym for Rest, Ice, Compression, and Elevation.
This method is one of the old processes of reducing the body pain mainly knee or ankle pain. It promotes flexibilities and provides very fast healing from any kind of pain you have.
RICE treatment is very popular among the athletes, health experts and for sports trainers. It is considered one of the best first aid treatments for injuries. The main aim of RICE method is to manage internal bleeding and discomfort.
Rest, Ice, Compression, and Elevation (RICE)
Rest is one of the major important and the key components of repairing the body. Depending on the severeness of knee pain, most of the time proper rest is recommended by most doctors and physical trainers during the initial 24 hours to 48 hours after an injury.
You should also avoid putting any types of weight on your feet or knee for up to 48 hours or two days for getting a better result.
Some soft tissue injuries may take longer to heal without rest. If necessary, cane or crutches can keep you moving.
Apply an ice bag or cold pack on your knee or ankle for 20 minutes at a time in an hour. You must always remember that you should not use it more than 20 minutes, which can cause frostbite and adverse effect on your body skin.
If you require icing your painful area frequently then you can apply that method for 5-6 times in a single day, do not overuse it.
For safety issue and to make it more comfortable, wrap the ice pack in a cloth or towel and apply it to your desired painful area. It is strongly prohibited to applying ice directly on body skin.
You can also use little chill water and make your cold, moist ice therapy if you want. It will give extra pleasure and comfort during that time. You should be careful not doing it for a long period of time and do not overuse this method, roughly 8-10 times a day is all right, no problem at all.
In the case of severe injuries, it’s a good idea to wrap the injured area with best ice packs or an elastic bandage. It will help to decrease swelling.
Do not wrap your painful area too tightly because it can worsen your pain and cause more swelling below your affected area. It can also cause the numbing problem of your body parts, increased pain or swelling which might worsen your pain for a long period of time.
If you think you need to use the bandage or wrap for more than 72 hours or longer or by this period of time your pain is increasing or not improving you should consult with a doctor as early as possible before more serious problems occur.
Elevate the sore or the injury area on pillows while applying ice on your knee or ankle. You should try to keep that area at or above the heart level to minimize swelling. It helps to reduce the pain or swelling very effectively, and you should try this one from the very beginning of your injury.
There are some other variations and steps of RICE which may help you to take extra precautions and are very effective for getting relief from any pain, these are:
- HI-RICE – Hydration with Ibuprofen, Rest, Ice, Compression, and Elevation
- PRICE – Protection with Rest, Ice, Compression, and Elevation
- RICER – Rest with Ice, Compression, Elevation, and the last one is Referral
- PRINCE – Protection with Ice. Compression. Rest. NSAIDs. Elevation
- POLICE – Protection with Ice. Compression. Optimal Loading. Elevation
- PRICE – Pulse (Typically Radial or Distal) with Rest, Ice, Compression, and Elevation
- PRICES – Protection with Rest, Ice, Compression, Elevation, and the last one is Support
- DRICE – Diagnosis with Rest, Ice, Compression, and Elevation
Alternatives of RICE method
RICE and its typical types of variations work by reducing the blood flow to the injured area. If you require increasing the blood flow to your body, you can use its alternative which is called MEAT (Movement, Exercise, Analgesics, and Treatments) for getting the best treatment.
You can also use the best heating pad as well for this MEAT method if you want. It will provide you highest safety, comfort and pleasure.
RICE is very effective, popular and proven method for removing any kind of physical, knee and ankle pain.
If you think your pain is not decreasing at all, you should consult a doctor as early as possible before something worse happens.