Do you have a child who is injured? If so, you may have heard of R.I.C.E., which stands for Rest, Ice, Compression, and Elevation. This treatment method can be very effective in reducing pain and swelling. Here's what you need to know about R.I.C.E. and how to use it for your kids.

Defining R.I.C.E

Rest, Ice, Compression and Elevation, commonly known as R.I.C.E., is a go-to treatment for most acute injuries. This non-surgical method is used to reduce pain and swelling in different parts of the body due to sprains, strains, or other acute injuries. Traditionally practiced by athletes, R.I.C.E is an ideal approach for treating injury related discomfort for children as well —especially if the injured area cannot bear weight or has visible bruising or deformity on the surface of the skin. When applied correctly and with due diligence over a period of time, this simple yet effective technique can help manage pain and speed up recovery from any minor injury quickly and demonstrates its effects through improved mobility of the affected area post application.

Why use R.I.C.E for kids

Every parent wants their child to succeed, and a great way to encourage that success is by using the R.I.C.E Method with them. The R.I.C.E Method is an acronym for Rest, Ice, Compression and Elevation, and should be used as a go-to response when your child experiences pain from overworking their muscles With proper use of this approach, your children will develop better self-care habits which can help prevent exacerbating any existing gym injuries, helping keep them in the game rather than having to sit on the sidelines for an extended period of time due to an injury that could have been prevented had proper rest been taken earlier on. When your child experiences pain or discomfort in their muscles after engaging in physical activity, you should first incorporate rest through reducing their activity levels so that strain from further usage of the muscle can be minimized; then apply cold therapy such as an ice pack or cold compress; subsequently wrap the area with compression bandaging; finally elevate it higher than the heart to reduce swelling - all together this complete process is known as RICE! In essence utilizing RICE means prioritizing a balanced diet of rest and relaxation between periods of physical activity which gives your children ample opportunity to reenergize their growing bodies and minds - allowing them to participate in physical activity with less difficulty. For more information on how to help injuries and prevent them for kids click here.

How to properly use RICE

RICE has long been the leading method of treating injury or post-exercise muscle soreness in both kids and adults alike. Holding RICE as a gold standard, it stands for - Rest, Ice, Compress, Elevate - and is an easy-to-remember technique when managing pain and swelling of new injuries. Starting with resting the injured area and avoiding any further activity that might worsen it can save a lot of extra pain and lasting damage. Ice should then be applied for 15 to 20 minutes at a time to cool down the area; this reduces inflammation and numbs any minor aches and pains that may remain from the initial injury. A compress, such as an elastic wrap or similar bandage can be used to further reduce swelling by holding cold against the skin while providing compression over the injured area. Lastly, elevating the body part above heart level helps prevent blood from pooling onto inflamed tissues and provides extra comfort to an irritated joint. Applying RICE soon after an injury can yield the quickest decrease in pain with fast results in terms of swelling reduction. In addition to its immediate benefits, properly using RICE for your kids may well lead them back into their exercises and activities quickly -- promoting a fast recovery along with key lessons in how to keep themselves safe! Here is more information on how to properly use RICE.

The benefits of using RICE

The benefits of using an RICE protocol when caring for your kids' injuries are immense. Rest helps the body recover from physical exertion and injury and allows the body to spend its energy healing; Ice helps reduce swelling and heat loss; Compression helps reduce swelling and support the injured area; Elevation reduces pain and inflammation by allowing fluids to drain away from the injury site. Combined with proper medical diagnosis these basic steps can drastically speed up recovery time for a variety of conditions. RICE is also used to treat long-term issues such as chronic muscle or joint pain. It offers an advantage over traditional treatment because it can be applied in the comfort of your own home without expensive medication or trips to a clinic. Additionally, by teaching your kids how to properly carry out RICE, you're giving them a valuable tool they can use throughout their lifetime whenever they experience minor injuries. Click here for more information on why RICE works.


Implementing the RICE protocol can help your child recover from an injury properly and prevent long-term damage. It is important to understand how and when to use RICE, as well as the benefits of using this treatment method. Joining YFN academy will give you access to more information on health and fitness for kids, so that you can make informed decisions about their care. Sign up today to get started!


The Coastal Ortho Team. “RICE Treatment: Why It Works so Well for Minor Injuries.” Coastal Orthopaedic and Sports Medicine, 8 Mar. 2021,

The UPMC Sports Medicine Team. “RICE: The Method for Treating Injury.” Share UPMC, University of Pittsburgh Medical Center, 6 Aug. 2014,

WBFF. “Kids’ Sports Injuries: Pain Management Tips for Promoting Recovery and Preventing Damage,” Fox Baltimore,