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October 30, 2020


The most usual factor to utilize ice on a sports injury is to decrease pain as well as swelling to the damaged soft tissues. For decades, the traditional emergency treatment for an injury was the acronym R.I.C.E. (remainder, ice, compression, and altitude).

The method has been upgraded to P.O.L.I.C.E. (protection, optimum loading, ice, compression, elevation) for ankle strains, tendonitis, pain in the back, contusions, as well as contusions of all types.

While ice has been revealed to considerably lower swelling and discomfort quickly after an acute injury consisting of sprains, in many cases, trying to decrease swelling might really hinder recovery, so it's important to make use of ice properly.

-No Nos of Icing

- Icing Too Long.

Leaving ice on an injury for too long can cause even more harm than good because ice constricts the capillary, it can minimize the blood circulation to the hurt area as well as reduce the recovery procedure. The suitable time to ice an injury is instantly after the injury, and afterward just for about 10 mins at a time (waiting an additional 10 mins between applications). It is essential to allow the cells to 'warm-up' once again before returning ice to the injury. Ice should not be needed after the very first 24 hr unless your physician recommends it to decrease swelling or to eliminate pain.

Using Ice on bare skin

If not done right, ice might trigger frostbite and also damage to the fragile tissues of the skin. Exposure to cold can reduce discomfort as well as swelling, ice packs can also stop blood circulation if left on the skin for too long. For this reason, always make use of a barrier, such as a cloth towel, between your skin as well as a bag of icy vegetables or a cold pack.

If the injury is in a location with little fat or muscle mass underneath the skin, such as fingers, take the compress off after 5 to 10 minutes maximum, wait 10 minutes, and reapply.

Not Relaxing.

The icing alone is not a cure- even if you comply with the suggestions for safe icing of an injury, you should rest the injured joint immediately after the injury happens. It is suggested to not bear weight on a damaged joint for the very first 24 hours to 2 days.

Continuing rigorous activities with an injury might extend the recovery procedure, so consult your physician regarding when you can return to sporting activities after an injury.

Resting Too Much.

While R.I.C.E. was the standard therapy for severe injuries for many years, the study recommends excessive remainder, and not nearly enough motion which can prevent recovery, it is highly recommended to not keep an extended period of immobilization as it can cause lowered muscular tissue strength and joint stiffness.


Heating brings more blood to the area where it is applied.

Reduces joint stiffness and muscle spasm, which makes it useful when muscles are tight.

Should NOT be used for the first 48 hours after an injury.

Types of warm packs or pads

- Warm towel

1. Dampen a towel with warm (not scalding) water.

2. Put on the affected area to ease muscle spasm.

- Heating pad

Be sure to protect any type of heating pad device from coming in direct contact with the skin. Precautions should be taken to avoid burns, especially if you have nerve damage, such as from diabetes or other health problems.

When muscles work, chemical byproducts are made that need to be eliminated. When exercise is very intense, there may not be enough blood flow to eliminate all the chemicals. It is the buildup of chemicals (for example, lactic acid) that cause muscle ache. Using heat to help sore muscles and send blood supply to eliminate chemicals is very useful.