RICE therapy

RICE therapy is a first-aid treatment for soft tissue injuries. RICE = Rest, Ice, Compression and Elevation.


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 therapy


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.


  • Ice is a simple and effective option to reduce pain and swelling.
  • Wrap some ice in a damp tea towel to protect your skin from an ice burn.
  • Apply for 15-20 minutes every 2 to 4 hours during the initial phase or when the injury is warm or hot.

Compression or wrapping the injured or sore area with an elastic bandage such as a tubigrip will help decrease swelling. Don’t wrap it too tightly, because this can cause more swelling below the affected area.


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 minimise swelling.

Anti-inflammatory medication (if tolerated) or Arnica may help reduce your pain and swelling.


Please note: This is for guidance only, it should not be regarded as a substitute for medical advice, diagnosis or treatment given in person by an appropriately trained health professional.

SaveSave