Injury management has changed substantially over the years. Some people may remember the acronym RICE which stands for:
- Rice
- Elevation
- Compression
- Elevation
In more recent years, thanks to further research into injury management methods this recommendation has changed to a new acronym – POLICE:
- Protection
- Optimal Loading (ie not too little or too much)
- Ice
- Compression
- Elevation
One of the main drivers for change were questions around loading and also the application and use of ice. Research shows that ice is a safe and effective method of reducing pain. There is still some conflicting evidence around its role in reducing swelling. In any case, ice is best used in the early days of injury management, unless a joint becomes red, hot and inflamed. Ice is typically applied for 20 minutes every 2 hours for the first 2 days after injury or until the area stops being red, hot and swollen.
In most other situations, it is better to use gentle heat to an irritated area. Heat is especially good for muscular strains and tendon irritation, where it draws blood to the area and reduces the stiffness of the tissues. The increase in blood flow helps to bring the necessary nutrients to the injured or painful area, and also to remove the waste products which can make the area more sensitive to pain. Heat can also distract the body from pain as the body prioritises temperature sensations over painful sensations. Heat should be typically applied once a day for 15-20 minutes only and should be gentle so as not to burn the skin.
Leave a Reply