Quick Relief for Injuries
The R.I.C.E Protocol
Whether you’re an athlete or just had a misstep, R.I.C.E is your first line of defense for soft tissue injuries. It stands for Rest, Ice, Compression, and Elevation—a simple yet effective method to reduce pain and swelling.
Rest the injured area to prevent further damage.
Ice it for 15-20 minutes every 2-3 hours in the first 48 hours.
Compress the area using an elastic bandage to control swelling.
Elevate the injured part above heart level to drain excess fluid.
The R.I.C.E method is ideal for sprains, strains, and minor injuries. However, always consult a physiotherapist if pain persists beyond a few days.