RICE the 4 letter word to help reduce pain and swelling in the foot

There is nothing worse than having swollen and painful feet or ankles, as it prevents you from being able move around freely. Swelling in the feet or ankle can be caused due to many reasons such as intense exercise, being pregnant, travelling, and wearing the wrong shoe or even surgery. There are multiple ways that could help relieve the discomfort or pain. However, the 4 letter word is a simple method that can be added in your daily routine to help reduce the swelling an pain.


It is very important to be able to rest if your foot or ankle is swollen or painful. Stop, change, or take a break from any activity that may be causing your pain or soreness.


Cold will reduce pain and swelling. Apply an ice or cold pack right away to prevent or minimize swelling. Apply the ice or cold pack for 10 to 20 minutes, 3 or more times a day. After 48 to 72 hours, if swelling is gone, apply heat to the area that hurts. Do not apply ice or heat directly to the skin. Place a towel over the cold or heat pack before applying it to the skin.

Compression socks

Compression socks are fantastic for reducing swelling, as it adds pressure and prevents build up of fluid in the tissue surrounding the feet and ankles. Most compression socks are easily found at the chemist store and they come in various sizes.

Elevation and Exercise

Elevating your feet and ankles is a simple and easy way to aid in reducing the inflammation and swelling. This allows the fluid surrounding the ankle to drain out and encourage a better blood flow. This can be achieved by propping a pillow or a cushion under your foot while on the coach or in bed.

Excessive or intense exercise may cause swelling and pain in the feet and ankles. However, sitting or standing in one place for a long time can cause pain and swelling as well. Thus, it is important to do simple walks around, extending the knee and extending and flexing the ankles will cause great relief. Try to encourage the blood flow around the ankle by doing those movements or even rotating the ankle around in a 360 degree will help stimulate the blood flow and reduce the swelling and pain.

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