Learn · First aid
The RICE method: what it is, and what has changed
RICE stands for Rest, Ice, Compression and Elevation: four first steps commonly used in the first day or two after a minor soft-tissue injury, such as a sprain or strain.[1] The term dates from 1978.[2] Since then sports medicine has moved on, with newer frameworks that add protection and early movement and are more cautious about ice.[3][4]
General information, not medical advice. For an injury, or pain that is severe or not improving, see a doctor or physiotherapist.
RICE = Rest, Ice, Compression, Elevation. It's still taught as first aid for minor sprains and strains: protect the area, cool it (the NHS suggests up to 20 minutes every 2 to 3 hours, wrapped), support it with a snug bandage, and raise it.[1] Newer guidance (POLICE, PEACE & LOVE) adds gradual, pain-guided movement once the first days have passed.[3][4]
Each step, explained
R: Rest
Stop what you're doing and give the injured area a break for a day or two. Don't push through pain.
I: Ice
Cool the area for short spells. Wrap the ice in a towel, never put it straight on skin, and stop if it goes numb.
C: Compression
Wrap the area snugly to support it. If your toes or fingers tingle, go numb or change colour, it's too tight.
E: Elevation
Raise the injured part above your heart when you can, like an ankle on pillows while lying on the sofa.
What has changed since RICE
Sports physician Gabe Mirkin coined RICE in his 1978 Sports Medicine Book.[2] Since then, researchers have questioned both complete rest and routine icing. Two newer frameworks reflect that thinking: POLICE in 2012[3] and PEACE & LOVE in 2019.[4]
| RICE (1978) | POLICE (2012) | PEACE & LOVE (2019) | |
|---|---|---|---|
| First days | Rest | Protection | Protect for 1–3 days |
| Movement | Not covered | Optimal loading as soon as tolerated | Pain-guided load, cardio and exercise |
| Ice | Yes | Yes | Not included |
| Compression | Yes | Yes | Yes |
| Elevation | Yes | Yes | Yes |
| Covers the weeks after | No | Partly | Yes (LOVE) |
PEACE: the first days
- Protect: limit movement for 1–3 days.
- Elevate: raise the limb above the heart.
- Avoid anti-inflammatories.
- Compress: use a bandage or tape.
- Educate: understand the injury and avoid unnecessary treatments.
LOVE: after that
- Load: let pain guide a gradual return to normal activity.
- Optimism: confidence helps recovery.
- Vascularisation: pain-free cardio to increase blood flow.
- Exercise: restore mobility, strength and balance.
When to see a doctor
- You can't put weight on the injured leg, or can't use the arm.
- The joint looks deformed, or you heard a crack.
- There is numbness, tingling, or the skin turns pale or blue.
- Pain or swelling is severe or getting worse.
- It hasn't started to improve after a few days.
Where Recoolvery+ fits
Recoolvery+ is not an ice pack and not a medical device. It is a cooling recovery wrap for the everyday cooling part of a training routine: freezable HypoCarbon® pads (15× the thermal conductivity of ice)[7][8] with adjustable compression from three straps,[9] hands-free, for the knee, shoulder, elbow, ankle and back. If you are injured, use it only as part of the plan your doctor or physiotherapist gives you.
Questions
What does RICE stand for?
Rest, Ice, Compression and Elevation: a set of first steps commonly used in the first day or two after a minor soft-tissue injury such as a sprain or strain.
How long should you ice an injury?
The NHS suggests an ice pack wrapped in a towel for up to 20 minutes every 2 to 3 hours. Never put ice directly on bare skin, and stop if the skin becomes numb or painful.
Is RICE still recommended?
It is still widely taught as first aid, but the advice has evolved. POLICE (2012) and PEACE & LOVE (2019) replace complete rest with protection followed by gradual, pain-guided movement, and PEACE & LOVE does not include ice. Follow your doctor's or physiotherapist's advice for any injury.
What is PEACE and LOVE?
A framework published in the British Journal of Sports Medicine in 2019. PEACE covers the first days: Protect, Elevate, Avoid anti-inflammatories, Compress, Educate. LOVE covers the days after: Load, Optimism, Vascularisation and Exercise.
How tight should compression be?
Snug enough to support the area, never so tight that it causes numbness, tingling, more pain or a change in skin colour. Loosen it straight away if any of these happen.
When should I see a doctor instead of using RICE at home?
If you can't put weight on the limb, the joint looks deformed, you heard a crack, there is numbness or tingling, the pain or swelling is severe or worsening, or it isn't improving after a few days.
References
- NHS. Sprains and strains. www.nhs.uk/conditions/sprains-and-strains/
- Mirkin G, Hoffman M. The Sports Medicine Book. Little, Brown, 1978.
- Bleakley CM, Glasgow P, MacAuley DC. PRICE needs updating, should we call the POLICE? British Journal of Sports Medicine, 2012. doi.org/10.1136/bjsports-2011-090297
- Dubois B, Esculier JF. Soft-tissue injuries simply need PEACE and LOVE. British Journal of Sports Medicine, 2019 (print 2020). doi.org/10.1136/bjsports-2019-101253
- Malanga GA, Yan N, Stark J. Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury. Postgraduate Medicine, 2015. doi.org/10.1080/00325481.2015.992719
- Algafly AA, George KP. The effect of cryotherapy on nerve conduction velocity, pain threshold and pain tolerance. British Journal of Sports Medicine, 2007. doi.org/10.1136/bjsm.2006.031237
- HypoCarbon® thermal conductivity (35.0 W/m·K): Global Healthcare SG in-house testing of the proprietary formulation. Unpublished company data, available to clinical and trade partners on request.
- Slack GA. Thermal conductivity of ice. Physical Review B, 1980. doi.org/10.1103/PhysRevB.22.3065
- Recoolvery+ product specifications and care guide: session length, refreeze time, pad life and materials. recoolvery.com/products/recoolvery-wrap
Recoolvery+
Cooling for your recovery routine
Not an ice pack. Freezable HypoCarbon® pads in a hands-free wrap for the knee, shoulder, elbow, ankle and back. HypoCarbon® conducts heat 15× better than ice. Cold only, no heating.
See the Recoolvery+ Wrap