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Ice therapy |
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Ice therapy for soft tissue injury (R.I.C.E.)
- R is for Rest - This slows down any bleeding and reduces the risk of further damage.
- I is for Ice - This can ease the pain, reduce swelling, reduce bleeding (initially) and encourage blood flow (later).
- C is for compression- This reduces bleeding and reduces swelling.
- E is for Elevation - Uses gravity to reduce bleeding and reduces swelling by allowing fluids to flow away from the site of injury
How can I apply ice?
- Ice can be applied in a number of ways.
- It should never be applied directly to the skin but in a wet tea towel to prevent ice burns.
- Apply the ice for about 15 minutes every 2 hours. This will vary depending on the size of the area and depth of the tissue. This can be reduced gradually over the next 24 hours.
- If you have a bad circulation condition in a specific area then you should not apply ice to that area, or if you have a cold allergy.
In the first 24 hours you should not:
- Apply heat
- Apply a heat rub
- Drink alcohol (even if you play Rugby)
- Have a deep massage.
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