The URICE Method
Ultrasound, Rest, Ice, Compress, Elevate
Follow this daily pain management regimen for new injuries and you’ll be well on your way to a happier, pain-free life:
Step 1: Ultrasound (10-15 min)
Use one of our home ultrasound machines to treat the affected area 10-15 minutes daily. To find out more about how ultrasound therapy works, visit our F.A.Q.’s page.
(*Note: Allow your tissues to return to normal temperature with 30-60 minutes intervals between ultrasound & ice/ heat therapies.)
Step 2: Rest (often)
As much as you may hate sitting still, for new injuries, you must sit & lie down as much as possible. Even with old injuries or aches and pains that you’re trying to rehab, you need to allow your body to rest.
It is during these times of rest that your body is hardest at work repairing itself. Sometimes the best thing for your injury is doing nothing. So let you body’s natural healing process take over and “give it a rest.”
Step 3: Ice & Compress (10-20 min)
Ice Therapy. Chill your hot/ cold pack and apply for 10-20 minutes, once or twice a day, to reduce local swelling and pain of new injuries.
Compression Therapy. Simply wrap an ace bandage or cloth firmly around the ice pack to keep it in place & compress the injury. Compression helps prevents further swelling & damage from occurring.
Step 4: Elevate (often)
When sitting or lying down, you should try to elevate your injury above heart level, if possible. The elevation helps reduce and prevent further swelling. Raise the affected limb as often as possible.
In total, treating with ultrasound & cold therapy will take you only 20-35 minutes a day. So next time you’re sitting down to watch a TV show, break out your home ultrasound machine & hot/ cold pack and heal that injury while relaxing at home!