What is RICE treatment ?


The RICE technique is a relatively popular and well-known technique for managing the discomfort that comes with minor injuries. We thought we’d go over the method for those of you who may be less familiar with it. Remember: the RICE technique is best suited for soft tissue issues and other minor injuries. If you think you might have something more serious, or are unsure at any point, it’s always best to get advice from your GP.



Rest is vital for recovery. One of the most important things you can do when you sustain an injury is to rest, and take time off from your usual activities. Without rest, the affected area isn’t getting any time to recover and, at worst, could lead to further injury. It is generally advised to rest until you can use the affected area or limb again with minimal discomfort. If you’ve rested considerably, have followed the rest of the RICE method and are not seeing any improvement, ensure you speak to your GP as early as possible. 



Ice and cold therapy are great at reducing inflammation around the affected area. You could try applying a cold gel pack to your injury for twenty minutes every hour. If you’re looking for a ‘cool’ treatment instead of a ‘freezing’ one, try storing your gel packs in the fridge instead of the freezer. Either way, cold therapy is the best treatment for seriously reducing the aches and pains associated with an inflamed area. 



Compression is all about providing additional support to the injured area. At its worst, too much swelling can result in loss of blood to the area you’ve injured. It’s important to apply pressure to the affected area, and to make sure products placed around a certain area (such as wraps) are of a ‘snug’ fit. They should be tight, but not too tight as to cut off the blood supply.  Gel packs tend to be better for compression than ice packs as they aren’t as messy and can be reused. As always, if an area is being particularly troublesome and the pain hasn’t lessened, head to see your GP as soon as possible. 



Elevation is key to returning blood flow to the affected area, and it’ll also help to manage the pain. Elevating the affected area is also known for helping you heal faster. It is generally considered good advice to elevate the affected area until it no longer hurts to use it, or put pressure on it. If you can, try to keep the injured area above the level of your heart. This helps blood to return to the heart more easily. 


Our range of hot and cold gel packs are perfect for easing the pain, swelling and discomfort caused by a variety of minor injuries. Being familiar with the RICE technique helps to aid a speedy and efficient recovery, but please remember there’s no substitute for getting advice from your GP or other healthcare provider.


Take a look at our range of hot and cold gel packs for pain relief (LINK)