As soon as possible after an injury, such as a knee or ankle
sprain, you can relieve pain and swelling and promote healing and flexibility
with RICE—Rest, Ice, Compression, and Elevation.
Rest. Rest and protect
the injured or sore area. Stop, change, or take a break from any activity that
may be causing your pain or soreness.
Cold will reduce pain and swelling. Apply an ice or cold pack right away to
prevent or minimize swelling. Apply the ice or cold pack for 10 to 20 minutes,
3 or more times a day. After 48 to 72 hours, if swelling is gone, apply heat to
the area that hurts. Do not apply ice or heat directly to the skin. Place a
towel over the cold or heat pack before applying it to the
Compression. Compression, or wrapping
the injured or sore area with an elastic bandage (such as an Ace wrap), will
help decrease swelling. Don't wrap it too tightly, because this can cause more
swelling below the affected area. Loosen the bandage if it gets too tight.
Signs that the bandage is too tight include numbness, tingling, increased pain,
coolness, or swelling in the area below the bandage. Talk to your doctor if you think you need to use a wrap for longer than 48 to 72
hours; a more serious problem may be present.
Elevation. Elevate the injured or sore area on pillows while
applying ice and anytime you are sitting or lying down. Try to keep the area at
or above the level of your heart to help minimize swelling.
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