We have all heard the term RICE (Rest, Ice, Compression, Elevation) when you sustain an injury, but is icing alone a good treatment for sports injuries? What is the best way to take care of your sports injuries? Injuries can come from all different types of physical activity. Joint sprains, muscle strains and ligament injuries are the most common.
Icing is found to be most beneficial within the first 24-72 hours of your injury. You want to apply ice for 15-20 minutes every 3 hours.
The Proper Icing Technique
When Icing you want to make sure you are applying ice properly to the injured area. Below are some tips on how and when to ice your sports injury.
- Get ice on the injury as quickly as possible
The beneficial effects of icing decreases after 48-72 hours. Applying ice to the injury as soon as possible will drastically reduce swelling and inflammation.
- Elevate
Elevating your injury above your heart is very important when icing. This not only helps to reduce inflammation it will help you recover faster.
- Time
Time is very important when icing. Leaving the ice on for too long can cause tissue damage, reduce blood flow and sometimes it can even cause frostbite.
Ice vs Heat
As mentioned, you should ice as soon as you can after an injury, however heat can also be an effective treatment for injured or sore muscles.
Heat should be used for conditions that are more chronic such as an ongoing sore back,tight muscle pain or to help alleviate arthritis pain. Heat relaxes the muscles and tissues, while ice is used to reduce the inflammation.
When To Seek Professional Help
It is recommended that you should seek professional medical help if your injury is hindering your day to day abilities. Chronic pain, recurring pain and mobility issues are all valid reasons to start physical therapy. See a physiotherapist so you can start your road to recovery.
Looking to Book An Appointment?
Durham Orthopedic Sports and Injury Clinic have four physiotherapists on their staff and one massage therapist on their staff who are always able to help and treat your injuries at the source of the problem. For more information on our professionals click the link below.
