RICE Method for Injuries on Trail

One of the most important skills a thru-hiker or backpacker can learn is the ability recover from an injury. If you are in pain on the trail, you should address it immediately. Ignoring the pain is not a solution that will work. If you are experiencing pain while you hike, using the RICE method (rest, ice, compression, and elevation) may help.

It is always recommended to follow the advice of your health care provider.

Shoe Impact


Step 1: Rest

If you are feeling pain then your body is providing a signal that something is wrong. If you feel significant pain on trail you should stop and rest to let your body recover. This might mean taking a few days off and spending some time resting in town. Hiking in pain will not make the injury go away, so it’s important that you stop and rest.


Step 2: Ice

Apply an ice pack (covered with a light towel to prevent the skin from getting too cold) to the injury for 15 to 20 minutes. If you don’t have access to ice, you can soak the injured area in cold water (creek water can work). Repeat the process every two to three hours.


Step 3: Compression

Wrap the injured area with an elastic bandage (ACE bandage) to prevent swelling. The bandage should be snug but not so tight that is restricts blood flow. If the skin turns blue or you feel any numbness, loosen the bandage immediately.

Add content here! Photos, text, calculators etc.


Step 4: Elevation

When resting, raise the injured part above the level of your heart. For example, you can prop your feet up on your backpack if an area on your leg is injured.


Your medical provider may suggest an over the counter non-steroidal anti-inflammatory drug like ibuprofen (brand name Advil) or naproxen (brand name Aleve) along with the RICE treatment.

**Talk to your medical provider before taking medication or implementing the RICE method.


If you are feeling pain in your ankle or foot, it’s important that you stop and take action to address the issue. Continuing to hike in pain will not cure your injury and will likely make it much worse.

To help increase the healing process, the application of the RICE method (rest, ice, compression, and elevation) may help. It’s important to rest as much as possible for the first 48 hours after the injury.

**It is recommended that you seek the advice of your health care provider before implementing the RICE method and before taking any medication.

The 10 Hiking Essentials