R.I.C.E.
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7th Jan '04, 5:31pm
Every now and then we all get an injurie and its the worst thing ever to happen, as runners we all try and rest (usualy about a day) and get straight back in to training, and then wonder why its not "fixed".
Simple protocal,
On recieving an injurie reducing the amount of inflamation that occurs is the first port of call, this can be done with NSIADS or with ice on the affected part (this is better) it is important to remember that the length of time applying the ice is crussial, if you ice for a small period of time the metobolic affects will not be enough and infact you will increas inflamation, so a minimal time of 15min is required (dependant on bodymass/muscle density i.e. the more of it the longer required) repeat this 3 times as one set and perform 3 sets a day. if this is done for the first two/three days you will/should be ready to start moving the limb in light exercise to test the ability.
At this point start to introduce the aplication of heat in 1min intervals 3 times makes a set and again up to 3 sets a day for two/three days and reducing but still aplying the ice in between at this point exercise can begin to increase up to normal levels over the next four/five days.
Yes that up to ten days! but what would you rather do take 1 day off now and then three months in the season when it comes back or ten days now and run a pb in the season.
for more information on recovery training and a more in depth look at this process visit www.regenarationlab.com and type in mr freeze in the search.
RICE
7th Jan '04, 6:35pm
Please please please RICE is exactly that, rest ice compression elavation, rice can and should be change around according to your needs and situation. With regards to icing I would recommend no longer than 10 to 15 minutes (I personally prefer 10 minutes) with at least 30 minutes between applications. Over icing will only cause swelling due to the bodies attempt to stop cells from being damaged i.e. frost bite, by sending fluid to the area being iced. Always cover the ice pack with cloth unless it is being used as a form of massage and is continually on the move. I have found a bag of pea's to be an excellent tool, as they mould beautifully. Ice as long as there is inflamation. try to move the injured area through it's none painful ROM, try heat when you feel that the inflamation has subsided suffieciently, application of heat to soon can cause further swelling John Murphy
R.I.C.E.
7th Jan '04, 9:44pm
Ten min is way to short!
the reason for 15-20 min is that at approx 15min depending on muscle density the body reacts (any reaction that occures previous to this time i.e. after ten minutes creates a warming affect - increasing inflamation) at this point the body wiil release certain nutrients that will "engulf" areas of inflamation and will not only disperse the inflamation but will speed up the healing process and by diong this for 2/3 days the "wound" will be in a position to have local heat applied which also at this point increases healing (but not to much heat).
R.I.C.E.
7th Jan '04, 10:08pm
would a hot water bottle be warn enough for this?
R.I.C.E.
7th Jan '04, 10:25pm
Yes it would, but dont have it too warm its just to increse blood flow slightly and for short periods of time to begin with after the iceing has worked.
R.I.C.E.
8th Jan '04, 3:39pm
The increase in blood flow at the stage you state is of the good kind!
repeat repeat repeat!!!!!!!!!
The affect of cooling applied to the skin will instantly cause CIVC however if this is not maintained long enough then the proper form of CIVD wont occur FACT!
No matter how long you attemt to cool the body it will increase blood flow, what you want is the correct type of bloodflow this can only happen when the part of the body is iced properly!
This is the reason why "ice sprays" should not be used on a pulled muscle, the short aplication of cold increases blood flow too early.
PRICE
9th Jan '04, 12:42pm
A coach i used to have prescribed an extension to the RICE theroum which i immeadiately adopted and teach now to my players / clients still
PRICE
simply put
Prevention Rest Ice Compression Elevation.
the simple ideas are always the best...
regards
J