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Sports Injuries > Upper back > Ice therapy

 
sprained or twisted ankle

Ice therapy

 

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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