RICE Method – Relieve Muscle Strains And Cramps


Sometimes, you can’t help it. Your muscles pull themselves accidentally and cause you an injury in the related area. In some cases, your urine might turn out to be brown in color because of muscle injuries. This is because the myglobin protein is released when there is a torn muscle.

You can treat your muscle strain and cramps using the RICE method, which stands for relative rest, ice, compression and elevation.

Relative rest

Stop what you are doing immediately. Don’t do further damage by continuing the activity. Save yourself first. How long should your rest? Well, you should take time off from the gym or your exercise program for few days or weeks, depending on the severity of the muscle tear.


Then, you should apply a bag of ice for 15 minutes every day. Why should you apply ice? Well, it reduces the swelling and pooling of fluids from the leaky muscle cells and blood vessels.


Next, you have to compress the injured area by using an elastic bandage. This way, you can lessen the swelling and constrict the injured blood vessels.


You should let gravity do the work for you. How do you do it? For example, if the injured area is your leg, you should rest it above your heart level. You can put your leg on a higher platform. This helps prevent fluid from accumulating at the injured area. It also helps to keep the swelling to the minimum and helps return the plasma and fluids back to your heart.

When to use RICE method?

You must use it within 12 hours of the injury because this is when most swelling will occur. When the swelling has subsided, you can also apply heat to promote blood flow and healing.