What does RICE mean?

So you injure yourself and you're told to RICE. But what does this actually mean? Rice stands for REST, ICE, COMPRESSION & ELEVATION.

REST refers to ceasing the activity leading to injury and then limiting ANY activity involving that body part as much as possible.

ICE refers to placing an ice pack, frozen peas or any other cold item directly over the site of injury. This should be done for 20 minutes in every 2 hour period in the first 48 hours following injury.

COMPRESSION refers to placing a bandage, elastic sleeving or compressive sportswear over the injured area in an effort to limit the swelling at the site of injury which can be detrimental to heeling. This is VERY IMPORTANT and often overlooked.

ELEVATION refers to raising the injured body part again in an effort to minimise the damaging effect of excess swelling. For example, if you injure your ankle, you should ensure that your ankle is resting higher than your knee which in turn is higher than your hip. This same principle applies for all other body parts. 

The length of time that RICE should be utilised for varies depending on the nature of the injury. As a guide, this should be conducted for 48 hours following an injury. To determine the extent of injury and to receive appropriate treatment, you should consult with your health professional.