Knowing the right way to care for minor sprains, strains, muscle pulls, or tears can help you heal faster and feel more comfortable. Just remember RICE: rest, ice, compression, elevation. Ask your doctor whether the RICE technique is appropriate for you.
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RestThe first 24-48 hours after an injury is a critical treatment period. When you're injured, stop what you're doing right away. Rest will help reduce the chances of further injury and give your body the energy to heal. |
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IceIcing works best in the immediate period following an injury. Use a thin towel around the ice to protect the skin. Ice for 15-20 minutes, never longer. Allow the area to warm for at least 45-60 minutes before continuing the icing routine. |
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CompressionUse compression when elevating the injury in early treatment. Using an ACE bandage, wrap the injury overlapping the elastic wrap by 1/2 of the width of the wrap. The wrap should be snug, but not cutting off circulation. So, if your limb becomes cold, blue, or falls asleep, re-wrap! |
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ElevationRaising your injured area above the level of your heart can reduce swelling and get you back to feeling your best. Elevate at night by placing pillows under your arm or leg. |
More severe sprain injuries, including complete tears of the ligaments and fractures of the bone, may need different treatment and rehab. For serious injuries, call 911. Check with your doctor, he or she may recommend the RICE technique for you.
Remember, if you have questions about whether you should care for yourself at home, call your doctor, or go to the emergency room, just call the Blue Care LineSM, our 24/7 nurse line at
This content is for educational purposes only and does not replace the clinical judgment of your treating physician. Blue Cross Blue Shield of Massachusetts assumes no responsibility for any circumstances arising out of the use, misuse, interpretation, or application of any of this information.
