Principles of Ice Treatment

A proactive approach to your healthcare helps create a healthier and more enjoyable lifestyle.  
Our goal is to provide insight into injury principles using application of the well known acronym “R.I.C.E,” (Rest, Ice, Compression, Elevation).  This represents the initial injury self-management, which most effectively facilitates recovery

PRINCIPLE #1  REST
Rest does not imply that you terminate all activity / training and become inactive.  Our philosophy is to encourage activity, but in a “non-provocative” manner which may manifest as a movement pattern possibly modified from your norm.  “Rest” predicates placing the injured tissue, whether muscle, tendon or ligament into the position of least tension / strain for up to 72 hours.  This “Relaxed / rest” position is maintained with external assistance (tape, support or bracing).  Experience suggests that injuries which have become chronic were not appropriately treated, in the early stages, by not selectively resting the injured tissue in it’s Relaxed position.

PRINCIPLE #2  ICE
The correct first thought(s) following injury or trauma is always to apply Ice.  In fact, if you are not sure whether ice or heat is the self-treatment of choice remember, “If in doubt ALWAYS ICE FIRST.”  However, please do not “fall asleep” while resting on an ice pack.  It may be applied frequently, but never for longer than 20 minutes at a time. Following the first 72 hours from injury onset, evaluation may indicate that it is appropriate to progress from ice to a “contrast” (cold / hot).

PRINCIPLE #3  COMPRESSION  (Circumferential)
Compression is the component of RICE that is often mis-understood, in our experience. Circumferential compression combined with ice is the optimal protocol, having its’ most observable impact within the first 0 – 72 hours following acute injury. During this time the volume of swelling progresses to a peak.  To prevent this dynamic swelling increase   expedites healing because we reverse the natural course of swelling accumulation & pressure build-up.  The more peripheral the injury, the easier it is to apply circumferential compression usually with compression taping or tensor bandages

PRINCIPLE #4 ELEVATE
Elevation creates a counter-pressure facilitating movement of the interstitial fluid out of the injured area & back towards the heart.  Elevation combined with circumferential compression within the first 0 – 48 hours is most efficient. If, after training, you visibly see swelling persisting in the injured area continue to elevate the affected extremity (combined with ice if necessary). Often the “E” for elevation may be modified to read, Elevation / Exercise, usually following the initial 72 hours following acute injury.
 
CONCLUSIONS:    Remember that the first 24 hours following acute injury can be critical in directing the prognosis for successful return to your selected activity.   Following clearance from your physician, rehab may commence.   It is not necessary to suffer with an acute or chronic injury. If you are not sure of the correct approach to use, please phone. Also, if an injury has not cleared or does not appear to be resolving with the above-mentioned principles, do not “leave it.” You may require more comprehensive, professional consultation.