20 Mar The RICE Method: Does It Really Work for Ankle Injuries?
What is the RICE method?
Have you twisted your ankle or experienced a sprain or strain? Try the RICE method—rest, ice, compression, and elevation—as an initial treatment. This simple self-care technique reduces swelling, relieves pain, and promotes healing. For minor injuries like an ankle injury, you can try using RICE at home.
RICE
- Rest: Pain signals that something is wrong. It’s crucial to rest for 48-72 hours for injuries like moderate to severe ankle sprains to avoid aggravating the injury. The best podiatrist at Cherrywood Foot Care in my area voted by Best of Long Island, recommends refraining from putting weight on the injured area to prevent further bruising and promote healing.
- Ice: Ice is an effective way to alleviate pain and swelling. Applying an ice pack every 15-20 minutes every 2-3 hours for the first 24-48 hours after the initiated injury will reduce the swelling. Protect your skin with a towel or cloth to prevent frostbite.
- Compression: Wrap the injured area to help control swelling. Use an elastic medical bandage, like an ACE bandage, and make sure it’s snug but not too tight. If it’s too tight, it could disrupt blood flow. If the skin below the wrap becomes blue or feels cold, numb, or tingly, loosen the bandage and seek medical attention from the best podiatrist in my area right away.
- Elevation: Elevating the injured body part above the level of your heart. Doing so helps reduce pain, throbbing, and swelling. You can prop your leg up on pillows while sitting on the sofa for a sprained ankle. You can raise the injured area whenever possible, even without using ice.
Does It Work for Ankle Injuries?
The RICE method has it’s limits, depending on the severity of the injury. It offers significant benefits for minor injuries, but its effectiveness may be reduced for more serious injuries. The best podiatrist in my area can provide the answers you’re looking for.
- RICE aims to reduce pain and inflammation and support healing. Resting prevents further pain, ice numbs the area, and compression and elevation minimize swelling, which also helps manage pain.
- RICE, especially ice, can slow healing by restricting blood flow, which is needed for recovery. Each step of rest, ice, compression, and elevation limits circulation. While RICE controls swelling, allowing blood flow may lead to faster healing. Resting too much can cause stiffness and muscle loss. Movement helps blood flow and healing. When using ice, always place a cloth between it and your skin, limit icing to 20 minutes, and let tissues warm up before reapplying.
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If you’ve tried the RICE method for your injury with little to no improvement, reach out to Cherrywood Foot Care, the best podiatrist in my area, for professional assistance in healing your injury.