Summary of Rest, Ice, Compression, and Elevation (RICE)
- How to wrap a leg in ace bandage?
- When should you not use an ace bandage?
- Can you ace wrap a dog’s leg?
- Does wrapping your leg help with pain?
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AI Overview
To ACE wrap a leg, start at the foot with a snug circular wrap, then use a figure-eight pattern going up the ankle and calf, overlapping each pass by about half, with gentle, even tension (around 50% stretch) to control swelling without cutting off circulation, checking for numbness or coldness and adjusting as needed, securing the end with Velcro or clips, ensuring the wrap extends above and below the injury site.
Step-by-Step Guide for Figure-Eight Leg Wrap
Position the Foot: Flex the foot at a 90-degree angle (like pressing a gas pedal).
Start at the Base: Begin wrapping at the ball of the foot, just below the toes, making two circular turns to secure the start.
Form the “8” (Ankle):
Move diagonally across the top of the foot, around the heel, and back up, forming a figure-eight around the ankle.
Overlap the previous layer by about half.
Move Up the Calf: Continue the figure-eight pattern, crisscrossing up the leg, alternating direction with each pass.
Apply Tension: Use gentle, even tension, stretching the bandage about 50% as you go, with the most tension at the extremities (foot) and less at the top (knee).
Extend Above Injury: Continue until you’re about an inch above the swollen or injured area (e.g., ankle or knee).
Secure the End: Finish with a circular wrap and secure the Velcro closure or clips, ensuring the hook/rough side isn’t against skin if possible.
Important Checks
Circulation: After wrapping, press on a toenail; it should turn pink quickly after pressure is released.
Signs of Too Tight: Check for tingling, numbness, coldness, or increased pain, which means it’s too tight and needs rewrapping.
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As soon as possible after an injury, such as a knee or ankle sprain, you can relieve pain and swelling and promote healing and flexibility with RICEâRest, Ice, Compression, and Elevation.
- Rest.
-
Rest and protect the injured or sore area. Stop, change, or take a break from any activity that may be causing your pain or soreness.
- Ice.
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Apply an ice or cold pack right away to prevent or minimize swelling. Cold will reduce pain and 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. Also, ice after any prolonged activity or vigorous exercise.
- Compression.
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Wrap the injured or sore area with an elastic bandage (such as an Ace wrap) to help decrease swelling. Don’t wrap it too tightly, because this can cause more swelling below the affected area. Loosen the bandage if it gets too tight. Signs that the bandage is too tight include numbness, tingling, increased pain, coolness, or swelling in the area below the bandage. Talk to your doctor if you think you need to use a wrap for longer than 48 to 72 hours; a more serious problem may be present.
- Elevation.
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Elevate the injured or sore area on pillows while applying ice and anytime you are sitting or lying down. Try to keep the area at or above the level of your heart to help minimize swelling.
Current as of: July 24, 2025
Current as of: July 24, 2025