Sprains, Strains, Tears

The RICE method (rest, ice, compression, and elevation) is the appropriate treatment for most minor soft tissue injuries including Sprains, Strains, and Tears.

• Rest—Stop using the injured area.

• Ice—Apply cold therapy for 15 to 20 minutes every four hours. Never apply ice directly to the skin; instead, place a thin cloth between the ice and the skin to prevent skin damage.

• Compression—An elastic bandage can help prevent swelling and provide support. Remember: Do not wrap it so tightly that it cuts off circulation. Be sure to check for circulation, sensation, and motion after applying the wrap and periodically thereafter. Signs to check for include decreased sensations, throbbing pain that is different from the injury, tingling, bluish or mottled skin, or a decreased pulse. If any of these signs are present, the wrap should be released and reapplied.

• Elevation—Raise the injured extremity above the level of the heart when possible. This will help reduce swelling.