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
- 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
- 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.
Compression
- 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
- 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.
Diagnosis
- Consult a medical professional (such as 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: 20 April 2009