RICE: Rest, Ice, Compression, Elevation

I remember learning as a child in basic first aid that for many musculoskeletal sprains and strains RICE – Rest, Ice, Compression, Elevation – is usually the best treatment to give. I’ve been suffering with ongoing burning heel pain and swelling in my right instep for a while now, and thankfully anti-inflamatory painkillers help take the edge off the pain, as does keeping off my feet whenever possible.

I’ve been religiously sticking to the rest, compression and elevation part of my old mnemonic to try to encourage healing but have been finding the ice part particularly problematic – my already painful tendon seems to go into some sort of tight spasm when I try to apply an ice pack, but heat seems to help loosen it off, so I do that instead although as soon as I start to walk on it again the pain returns.

I finally gave in and saw my GP a couple of weeks ago, and he has diagnosed plantar fasciitis. He reassured me I’ve been doing the right thing to try to help it heal, but has also advised gentle stretching excercises and wearing an orthotic in my shoe to provide the correct support. As one of life’s natural wanderers, I’m finding it difficult to be confined close to base for the duration.

To add insult to injury, I also have a long-standing sacro-iliac joint dysunction in my right hip, usually reasonably well-managed with physio excercises done at home, but walking (limping) so carefully on my sore heel lately has caused my recurrent hip pain to flare up too – double ow! Oh well, I suppose I just need to learn to be more considerate of my ageing body the older I get.

It seems that for me at least, like it or not middle age, as well as old age, does not come alone.. 🙂

Daily Prompt: Mnemonic


7 thoughts on “RICE: Rest, Ice, Compression, Elevation

  1. Sunny February 11, 2018 / 6:19 pm

    I’m sorry that hear about the foot and hip owies, Ruth! Yes, as one who’s older than you at 66, I can say with a certainty that getting older means more of this stuff. My foot hurts and I’m diagnosing it as a heel spur, but I’m no MD and haven’t gone to see anyone. I have a podiatry appointment next month, a follow up after toe surgery in December. I’ll bring it up then. I’ve been told I had plantar fasciitis too. I recall going up and down on tiptoes facing a wall as one exercise that helped. I hope you get relief soon.

    Liked by 1 person

  2. Dan Antion February 11, 2018 / 7:44 pm

    I hope this heals quickly, Ruth. When your feet hurt, it’s hard for anything to feel good.

    Liked by 1 person

  3. Marie February 12, 2018 / 10:33 am

    Painful feet are the worst, aren’t they, Ruth. I have arthritis in my big toes and somedays I want to cry. Luckily it is not constant and my podiatrist gives me shots when it flares up. I hope you find a solution.

    Liked by 1 person

    • Ruth February 12, 2018 / 10:38 am

      Thankfully no arthritis in my feet – only my fingers! 🙂

      Liked by 1 person

  4. Undine February 13, 2018 / 6:26 am

    Have you tried a chiropractor for your SI dysfunction? Maybe you are not aligned correctly. Mine helped me greatly.
    And sorry for the hip pain. I know all about it.

    Liked by 1 person

    • Ruth February 13, 2018 / 9:21 am

      I have one leg slightly longer than the other, so my basic misalignment comes from that…


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