The R.I.C.E.D. method of injury treatment can relieve pain, limit swelling and protect the injured tissue, all of which help to speed healing.
- Rest reduces further damage - stop activity as soon as the injury occurs
- Avoid as much movement of the injured part as possible to limit further injury
- Don't put any weight on the injured part of the body.
- Ice cools the tissue and reduces pain, swelling and bleeding
- Place ice wrapped in a damp towel onto the injured area - don't put ice directly onto bare skin
- Hold the ice pack firmly in place with a bandage
- Keep ice on the injury for 20 minutes every two hours for the first 48 hours.
- Firm bandaging helps to reduce bleeding and swelling
- Ensure that bandaging is not so tight that it cuts off circulation or causes tingling or pain past the bandage
- Bandage the injury between ice treatments.
- Elevation helps to stop bleeding and reduce swelling
- Raise the injured area on a pillow for comfort and support
- Keep the injured area raised as much as possible.
- Consult a medical professional, eg a doctor or physiotherapist especially if you are worried about the injury, or if the pain or swelling gets worse
- If the pain or swelling has not gone down significantly within 48 hours, also seek treatment
- An accurate diagnosis is essential for proper rehabilitation of moderate to severe injuries.
Last updated: 6 May 2014
Last reviewed: 22 January 2014