First Aid: The R.I.C.E. Method
If your child sustains a minor soft-tissue injury (an injury involving the muscles, tendons, or ligaments), think: R.I.C.E.! The R.I.C.E. method is typically the first-line treatment for many minor sports injuries and is used to relieve pain, reduce swelling, and help speed recovery. R.I.C.E. stands for rest, ice, compression, and elevation.
How to Do the R.I.C.E. Method
Follow these four steps when using the R.I.C.E. method for the first 48 hours after injury:
Rest the injured area to help protect it and avoid swelling. Your child may use crutches or a brace for a leg injury or a sling for an arm injury to assist.
Ice the area immediately for 20 minutes, repeating every 2-4 hours as needed to help reduce inflammation. Remember to always wrap the ice in a towel or cloth and never place directly on the skin to avoid skin injury.
Compression should be applied to the area with a bandage or splint to reduce inflammation, limit movement, and stabilize the joint. Wrap the bandage firmly—but not too tight.
Elevation of the injured joint above your heart to reduce swelling, even while sleeping.
Over-the-counter pain relievers such as ibuprofen can be given to help with pain and swelling. Heat (such as hot baths or heat packs) and massage should be avoided as these can make swelling worse by increasing blood flow to the area.
Seek immediate medical attention if there is severe pain when the area is touched or moved, your child is unable to bear weight, your child experiences numbness or “pins and needles” to the injured area, there are signs of infection such as warmth, redness, swelling, pain, or streaks, or if the injury does not seem to be improving.
Early physical therapy of the area is recommended such as stretching and strengthening exercises. This helps to promote healing, increase range of motion, and may help to prevent future reinjury which is at the greatest risk during the first two months after injury.
How to Do the R.I.C.E. Method—You can find more like this video and follow along for other helpful resources here.
