Treating injuries using the RICE method

BENTON, Ark. (August 9, 2024) – When Carson Cortez, a student athlete, started having problems with his shoulder, he tried everything he could think of it to treat it: ice packs, heat, massages, stretching, additional warm-ups. While these approaches sometimes offered temporary relief, the problem never resolved and worsened over time.

After a few months, he reached the point when he could no longer do bench presses when weightlifting or lift his cheerleading partners in co-ed cheerleading.

“It felt like there was a knife in my shoulder,” Cortez said. “I couldn’t move it; I couldn’t put any weight on the bar.”

He and his family contacted Dr. Scott Walsh, orthopedic surgeon at Saline Orthopedics & Sports Medicine. They discovered Cortez had a torn labrum, and Walsh performed arthroscopic surgery to repair it.

While Walsh recommends never waiting more than four or five days with pain or injury before seeking medical attention, he confirmed that initially treating an injury following the RICE method is a good way to help differentiate between sprains or strains and injuries that require more specialized medical care.

“RICE is a great starting point because it can help relieve pain and swelling,” Walsh said. “It can also promote healing and improve flexibility.”

RICE stands for rest, ice, compression and elevation.

Rest

The first step to caring for an injury is to take a break from the activity or activities that cause pain or soreness. In some cases, activities can be modified to reduce the impact to the affected muscles or joints. For example, neutral grip dumbbell presses or floor presses can still help build strength while putting less stress on an injured shoulder than bench pressing.

Ice

Ice or cold packs applied for 10 to 20 minutes at a time at least three times a day can help reduce pain and swelling. After 48 to 72 hours, once the swelling is gone, heat can be used to treat any lingering pain. It is important to never apply the ice pack or heat directly to the skin; there should always be some kind of cloth or towel as a protective layer.

Compression

Wrapping the injured or sore area with an elastic bandage, like an Ace wrap, can also help decrease swelling. When someone is using compression, the main caution is to avoid wrapping the injury too tightly, which can cause the swelling to spread. Some signs that indicate the bandage is too tight are numbness, tingling, increased pain, coolness, or swelling in the area below the bandage.

Elevation

Another technique to reduce swelling is elevating the injured or sore areas whenever possible, like when sitting or lying down and when applying ice. The part should be raised at or above the level of the person’s heart.

                If the pain and/or swelling persists for more than four or five days, despite treatment following RICE, it is important to see medical attention to prevent further damage, according to Walsh. In addition, anyone experiencing the following signs or symptoms should seek medical attention immediately after the injury, rather than attempting to treat the injury alone:

• Broken skin with bone protrusion,
• A visibly out-of-place or misshapen limb or joint,
• Inability to put weight on the injured limb or move a limb,
• Numbness or tingling,
• Intense pain.

“Some people may be hesitant about seeking medical attention, but it’s important to act quickly to keep injuries from getting worse,” Walsh said. “As doctors, our goal is to help you recover and return to doing the activities you love as quickly and painlessly as possible.”

In Cortez’s case, he was able to return to light weightlifting after three months and resumed cheerleading and full weightlifting after six months. He is now a senior with an online enrollment at Bauxite High School, and he is thankful to have expert orthopedic specialists, like Walsh, nearby.

“I go really hard on my body,” Cortez said. “So, it’s comforting knowing that I have someone to go to that can hopefully help me figure out what the problem is and then fix it.” 

Saline Orthopedics and Sports Medicine is a part of the Saline Health System network of clinics. It is located at 3412A Market Place Avenue in Bryant, Arkansas. Appointments are available by calling 501.361.6000.  More information is available on their website here.