Question:I sprained my ankle, and my buddy said something about "rice." Is this a special diet or what?
RICE stands for rest, ice, compression, and elevation. It's a recipe to reduce pain and swelling and get you back on your feet.
RICE has four important ingredients. First, take rest seriously. Avoid activities that cause any ankle pain. Second, put a bag of crushed ice on your ankle for at least 20 minutes, two to four times a day. Third, compress the sprain by wrapping it with a stiff sports tape or ACE wrap. A physical therapist can show you a good wrapping technique. Finally, keep your foot lifted and supported above the level of your heart for at least two to four hours a day.Â
Stick with RICE until you can walk easily, without pain. Certain physical therapy techniques such as joint mobilization, a light movement of the joint surfaces in the ankle, can help you reach an even faster recovery. Ask your physical therapist for details.
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