TAG | Ice
Many people have never been educated on how to properly care for a soft tissue injury.
The next time you bruise, sprain, or strain be ready with these four steps.
RICE
When it comes to a soft tissue injury the most common medical advice is R.I.C.E.
Rest
Immediately following an injury, avoid using the affected area. The injury needs time to heal, both immediately, and over the next few hours/days
Ice
Apply ice, not heat. Cold will decrease swelling and pain sensitivity. Apply Ice for 20 minutes at a time with 30 minutes between each application. Make sure not to apply ice directly to the skin. Use a towel as a buffer.
Compression
Using an elastic bandage on the area will also help with swelling. A little swelling is ok, but to much will slow recovery and negatively affect the surrounding area. Make sure the bandage is firm, but not cutting off circulation. If your extremity becomes tingly or you lose sensation remove it immediately.
Elevation
Elevating the affected area will limit excess fluid from pooling around the injury. This is another way to help limit excess swelling.
Medical Attention
If an injury is serious go straight to the ER. If you’re not sure call your Physician.
Compression · elevation · Ice · Injury · rest · rice · swelling
This is a question I get asked a lot. It just feels so good to apply heat to an injury. It soothes aching muscles, has a positive effect on the plasticity of muscle fibers, and will loosen stiff joints in cold weather. The only time to use heat is to loosen stiff muscles and joints pre-workout. Never after.
Heat has a Dark and Destructive Side – Inflammation.
Heat increases blood flow and swelling to an affected area. If you have a sprain or strain you need ice. 10 to 20 minutes on with 20 to 30 minutes off. Repeat as often as necessary, but make sure not to apply ice directly to the skin. Use a towel to avoid direct contact.
Applying an ice pack will constrict blood vessels, reduce swelling, and has a numbing effect on nerves. Ice works great on both muscles and joints to reduce swelling and pain.
There is a third option: Cycling hot and cold. This can be done with a contrast shower to flush out byproducts of an intense activity. Hop in the shower with a timer. Aim the water towards your center mass and legs. Spend five minutes with the shower as warm as you can handle, then five minutes as cold as it goes, follow with two more minutes of hot, then two minutes of cold. End on cold and dry off. The first couple times you do this it will be hard to bear, but in time you will actually look forward to it.
Ice Baths, Contrast Showers, and Ice Packs are all important Cryotherapy tools. Find out from a qualified Strength and Conditioning coach how and when to implement these tools.
Expertise
At Solid Body our Strength and Conditioning coaches have years of experience helping athletes. Let us help you reach your goals whether it’s a marathon or losing five pounds, we can get you there.
Solid Body Fitness
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Jason@SolidBodyFit.com