Rice Method
The rest, ice, compression, and elevation (RICE) method is a popular treatment option for inflammatory conditions, such as Achilles tendinitis. It is best to use this method immediately after you get injured. This is how it works:
- Rest: You don’t have to put pressure or weight on your tendon for 1 to 2 days until you can walk without feeling pain. Your tendon will heal faster if you don’t place additional strain during this period. Your doctor may also recommend using crutches if you need to get around while resting your tendon.
- Ice: This involves putting ice in a bag, wrapping the bag in cloth, and placing it against your skin. You can hold the bag on your tendon for about 20 minutes, then take the bag off so the tendon can get warm again. The ice usually helps reduce inflammation quickly and helps the swelling go down.
- Compression: This involves wrapping a bandage or athletic tape around your tendon to compress the injury. You can tie an article of clothing around this area. This will help prevent additional swelling. Do not wrap or tie anything too tightly around your tendon as it reduces blood flow.
- Elevation: Elevate your foot above the level of your chest. Since your foot is placed at a level above your heart, it aids the return of blood to your heart and reduces swelling down. It is easier to do this by lying down and putting your foot on a pillow or other raised surface.