REST – ICE (cold) – COMPRESSION – ELEVATION
This 4-letter acryonym is an easy way to remember the most important steps in treating an acute injury like a sprain, strain, muscle pull, or tear. Acting quickly and applying cold therapy within the first 24-48 hours can prevent complications and help to reduce overall swelling and inflammation. Most importantly, following these four guidelines will help you feel better and recover faster. Let’s face it, that is the most important thing of all!
The “R” in RICE therapy stands for Rest – take a break from normal activities. This is the easiest of the 4 first aid measures but is often the hardest to implement. The mantra “No pain, no gain,” doesn’t apply to an injury. Unlike pushing through an extra rep or kicking out another lap, working through the pain of an injury may cause more damage and may lengthen the overall time to recover.
Apply a cold pack as soon as possible after the injury. Cold therapy has two benefits: it reduces swelling and relieves pain. Apply cold therapy, like FrozenPeaz® to the injured area for 20 minutes at a time. Remove the cold pack for at least 30 minutes to allow the skin to rewarm. The best part is FrozenPeaz are just as flexible as a real bag of peas and FrozenPeaz are reusable.
Continue using FrozenPeaz® until the swelling has gone down, which typically takes a few days.
Snappy says: Do not apply FrozenPeaz® to the affected area for more than 20 minutes at a time!! The injury won't heal any faster, and you can cause damage to the surrounding tissue!
The “C” in RICE therapy stands for compression. Use compression when elevating a sprain or strain during early treatment. To apply compression, take your PeazPod™ with frozen PeazPaks® inside, wrap the area overlapping the ends and secure with the velcro straps. The PeazPod should be snug, but not so tight it cuts off circulation. If your fingers or toes begin to tingle or throb, or if it just feels too tight, remove the PeazPod and re-wrap! If you don’t have a PeazPod, you can also use a towel or other compression device.
Keep the affected area higher than your heart if possible. This is another trick to help reduce swelling and inflammation. Try placing a couple of pillows under the injured arm or leg while you are ? ahem ? Resting.
Remember, Rest – Ice (FrozenPeaz®) – Compression – Elevation are the keys to treating an injury.
After following the R-I-C-E regimen above for 3-5 days, you should be well on your way to recovery.
Alternating Hot and Cold Therapy
Once the swelling subsides, you may want to try alternating hot and cold therapy to the injured area to increase blood flow. This will improve circulation, which aids in the healing process and improves flexibility. Best of all, unlike a bag of garden-variety peas, you can use your FrozenPeaz® for heat therapy!
Unless directed otherwise by your doctor, start to gradually use the injured muscle or extremity 3-5 days after the initial injury. It is best to start slowly to avoid reinjuring the area.
Before exercise: Apply FrozenPeaz® as a heat pack before exercise to warm up the injured area.
After exercise: Use FrozenPeaz® as a cold pack immediately after exercise to help reduce blood flow and inflammation.
From cold immediately following the injury to heat as you move through recovery, FrozenPeaz® will help you relieve pain, reduce swelling, and recover faster!
Try FrozenPeaz® today!
This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury.