By Bec Zahra
If you’ve ever done a First Aid course, you’ve heard of R.I.C.E.R. as an injury management protocol immediately following acute trauma.
R – Rest
I – Ice
C – Compression
E – Elevate
R – Refer
But that’s old news now! Now, we preach P.E.A.C.E. & L.O.V.E.!
New research has found that early application of ice actually slows down the recovery process and has potential for increased tissue damage in the long run, and may lead to re-injury or a further injury down the track. This new research shoes that the injury site is not able to access vital cells and nutrients in the early trauma stage, losing the opportunity for healing in a primed environment.
So, in healing, the application of ice may actually be a detriment. That being said, ice is an effective short term analgesic as it helps to lower sensory information processing in the area of damage. Should pain management be the primary goal, then ice application could be advised!
Avoid activities and movements that increase pain during the first few days of injury
Elevate the injured limb higher than heart where possible
Avoid taking anti-inflammatories as they reduce tissue healing. The same advice applies to ice.
Use elastic bandage or taping to reduce swelling
Seek education, advice, opinion & management about your injury by a health professional. Knowledge is power!
Load management is crucial. When given the all-clear to do so, slow incremental increase to training load (as advised by your health professional).
Stay confident and positive. The mind is a powerful healing tool.
Begin pain-free cardiovascular activities to increase blood flow for tissue repair
Restore mobility, strength and proprioception by adopting an active approach to recovery!
Join us in the clinic if you are experiencing a new injury or if you’re unsure how to approach injury management
We are here to help you!