RICE After an injury such as a sprain or strain, you can encourage recovery by applying the following four procedures, known as RICE - Rest, Ice, Compression, and Elevation - to the affected area. This will aid recovery and prevent further injury, especially when done in the first 48 hours. It is generally better not to use heat on an injured area for 48-72 hours. Rest Do not use the affected area after the injury. The length of time needed to rest depends on the location and severity of the injury. During the rest period, immobilisation may also be helpful. Ice In order to reduce pain and slow swelling, place a cold pack or bag of frozen peas on the injured area for 10-15 minutes at a time. Never place the ice pack directly onto the skin, always use a sleeve or a thin tea towel. Repeat hourly. Compression Apply pressure to the area with a bandage or support if possible. As a general rule, begin wrapping the bandage towards the toes or finger and wrap with 50% overlap up the extremity toward the body. Wrap snugly throughout the injured area, but not so tight that it cuts off your circulation and causes numbness or tingling. Elevation Keep the injured body part propped up above heart level where possible. Painkillers Painkillers can mask your pain so it is important that you continue to be careful so as not to over-strain or restrain yourself. If you have questions or excessive swelling or pain, please contact your GP, call NHS 111 or visit the NHS website for health and lifestyle advice.