The RICE Management Plan is an effective treatment for many sports injuries. It improves recovery time and minimises further damage to the injury. Below is an overview of the RICE Management Plan.

Rest

Keep the person calm and help them sit down making sure that they don’t put any weight on the injury.
You should always take extra care in case the person has a fracture or dislocation.

Ice

Wrap an ice pack in a damp cloth. If you don’t have one, use ice or a cloth soaked in cold water and apply it to the injured area for fifteen (15) minutes. You should repeat this every two (2) hours for the first twenty-four (24) hours.

You should never apply ice directly to the skin or onto an open wound. Also do not leave it on for more than 15 minutes as this can cause further damage to the injury.

Compression

Compression helps to prevent swelling on the injury. A compression bandage is the best thing to use for this and can be found in a standard first aid kit or sold at most pharmacies.

How to properly apply a compression bandage:
Wrap the bandage firmly around the injury and extend it well beyond the injured area. If you don’t have one, any kind of cloth or a tight sock will work as a short-term solution.

Elevate

Keep the limb elevated to help reduce swelling. However, if you start to feel pins and needles, this could mean you have elevated the limb too high or the bandage is too tight.