R.I.C.E. is a widely recognised framework for managing acute soft tissue injuries. It is designed to reduce swelling and inflammation around ligaments and tendons, crucial for joint mobility and flexibility. Providing Rest, Ice, Compression, and Elevation minimises discomfort and swelling, promotes faster recovery, and helps restore baseline mobility.
Whether dealing with strains, sprains, or other soft tissue injuries, implementing R.I.C.E. early and correctly can significantly improve healing outcomes. The primary aim of this framework is to support a quicker return to normal activities and baseline mobility.
Rest
Minimising the time you are on your feet and placing weight on the affected joint provides the damaged tissue time to heal.
ice
Ice reduces the inflammation and swelling associated with an acute tissue injury. Apply Ice for 15-20 minutes at a time, approximately four times a day or as directed by your health care professional.
Top Tip
Placing an ice pack directly on the skin can cause further damage to the surrounding tissue. Livingstone’s Qwik-Ice instant cold pack are equipped with a non-woven fabric cover, protecting the skin from ice burn injuries.
compression
Compression assists in stabilising the joint and managing swelling. It is important to check the tightness of the bandage; if it’s too tight, it can reduce blood supply and impede the healing process. Tubular bandages are a great place to start. They provide generalised compression and can be cut to size to fit a range of limbs.
Top Tip
For skin sensitive to adhesive, Cohesive Elastic Bandages are recommended. E.Z Ban is breathable and water-resistant, and it adheres only to itself to not leave any adhesive residue on the skin. Porous, lightweight, soft and comfortable and offers consistent non-slip support
Elevate
Elevate the injured limb to allow inflammation and fluid build-up to return to the body. The best practice is to evaluate 6-10 inches above the heart level. If you cannot position to this extent, attempt to elevate the limb as much as tolerated with breaks in between to avoid further strain on the surrounding muscles.