R.I.C.E. Method: Rest, Ice, Compression, Elevation

The R.I.C.E. protocol is a simple self-care strategy for new sprains and strains. Resting the injured area prevents further damage while the tissues begin to heal.

Applying ice for 15–20 minutes at a time can help limit swelling and numb pain. Always wrap ice packs in a thin towel to protect your skin.

Compression with an elastic bandage reduces excessive swelling, and keeping the limb elevated above heart level encourages fluid to drain away from the injury site.

R.I.C.E. is most effective in the first 48 hours after an acute injury. Seek medical care if pain or swelling worsens or you suspect a more serious problem.