The RICE method has been used for decades to help soft tissue injuries recover, but some experts suggest other methods may be better for your recovery.

Our bodies are incredibly resilient, able to withstand plenty of what we put them through, from gentle movement to strenuous activities. But when it comes to injuries, there’s no faster way to end up in pain and out of commission than a sudden soft tissue injury.

Doctors have typically recommended RICE — Rest, Ice, Compression, and Elevation — as a treatment for soft tissue injuries. However, the current consensus suggests this protocol may not always be as effective for these types of injuries as we once thought.

Keep reading as we explore what recent research shows about the RICE method and what some experts recommend instead.

Coined in 1978 by Dr. Gabe Mirkin and Marshall Hoffman in “The Sports Medicine Book,” RICE is an acronym that stands for “Rest, Ice, Compression, and Elevation.”

RICE is primarily for acute injuries that affect the soft tissues, such as the muscles, ligaments, and tendons.

With the RICE protocol, the overall goal is to reduce pain, inflammation, and discomfort and promote healing. Here’s a quick breakdown of what that looks like:

  • Rest: One of the most important steps in recovering from a soft tissue sprain, strain, or tear is rest, especially immediately after the injury. Resting the injured tissue not only kickstarts the healing process but also helps prevent further injuries.
  • Ice: Within the first 24 to 48 hours of an injury, applying ice to the affected area in 15- or 20-minute increments can help reduce pain and swelling. Just make sure to wrap the ice or ice pack in a cloth to help protect your skin from frostbite.
  • Compression: Similar to resting the injury and applying ice, compression can also help immobilize the injured area and reduce swelling. Bandages, splints, and casts all offer different levels of compression, depending on the type of injury.
  • Elevation: Finally, elevation refers to keeping the injured tissue “elevated” above the heart to help promote circulation, drain excess fluid, and reduce swelling. Most people find that using something soft like a pillow to elevate the injury helps.

While some experts have begun questioning whether the RICE method should still be used, many healthcare professionals still recommend it.

Research is ongoing into whether RICE is still the best approach for treating strains and other injuries.

A 2012 research review found insufficient evidence that RICE benefited adults with ankle sprains. A similar research review from 2018 found no significant evidence that RICE was able to reduce pain, swelling, or function in acute ankle sprains.

So, are there other ways you can reduce pain after an injury? Yes! Instead of focusing on rest, ice, compression, and elevation, some doctors recommend focusing on two aspects: pain medications and rehabilitation.

Pain management with nonsteroidal anti-inflammatory drugs (NSAIDs) can be helpful for reducing inflammation and targeting pain. Some of the most common over-the-counter and prescription NSAIDs include:

Depending on the injury, moving the affected area may be beneficial after an initial recovery period. To avoid reinjuring yourself or making the injury more severe, talk with a healthcare professional about when you should start introducing movement.

When to seek emergency care

Minor soft tissue injuries can usually be treated at home, but it’s important to seek emergency medical care as soon as possible if you notice:

  • symptoms that don’t improve with at-home treatment
  • numbness, tingling, or pain that radiates down the arms or legs
  • popping or cracking at the site of the injury
  • excessive swelling or inflammation at the injury site
  • an inability to bend, walk, or otherwise move without pain
  • signs of a more severe injury, such as a broken bone

Since the 1970s, doctors and experts have relied on the RICE method as the primary treatment approach for soft tissue injuries. However, some research suggests there may be more effective approaches for improving recovery for these types of injuries.

If you’re recovering from a sprain, strain, or another type of soft tissue injury, discuss the different treatment options with your doctor and follow their recommendations.