R.I.C.E. Method for Healing Joint Sprains, Strains and Pulls

Here are the four steps (R.I.C.E.) to follow right after injury occurs and continue for at least 48 hours:

  • Rest ~ immobilize and keep weight bearing to injured area at a minimum
  • Ice ~ 20 minutes, four to eight times a day.
  • Compression ~ even pressure on injured area to minimize swelling.
  • Elevation ~ injured area at a level above your heart to minimize swelling.

After the first 48 hours, heat application may offer additional relief.

Protect the area from further injury by using a brace or support during rehabilitation wherever possible.

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