RICE is a common acronym / mnemonic used to remember the first aid treatment for a sprain or a strain. So what does RICE stand for? 

Rest

Resting the injury is the first step in treating a sprain or a strain.

A injury to muscles or ligaments can be made significantly worse if the injured area is put under more stress.

Resting an injury allows the body’s natural healing mechanisms to work to repair the damage caused to the soft tissue.

Ice

Applying a cold compress or ice pack to the injured area can help reduce the pain from inflammation.

Cold will cause blood vessels around the injury to constrict and reduce the inflammation and swelling.

Be careful not to apply very cold items directly to the skin as this can cause freeze burns! Try to limit cold compresses to 10 – 20 minutes at a time. 

Compression

Compression bandages can also help to reduce swelling and provide support to the injured area.

A variety of products are available from ‘do it yourself’ elastic bandages to custom made supports. 

Be careful not to apply compression too tightly – this can cut off circulation beyond the bandage! 

Elevation

Finally gravity is a very useful first aid tool. Elevating the injured area will reduce inflammation and therefore reduce pain. 

In summary….RICE stands for Rest, Ice, Compression, Elevation

You may see PRICE used instead of RICE. The P stands for Protecting the area from further injury.