R.I.C.E

 

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What do you know about icing?


“You should start icing immediately if you are injured.”

Quick reference

Sports-related injuries can be divided into two categories: acute traumatic injuries and chronic injuries.
Acute injuries (sprain, sprained finger, dislocation, etc.) arising from the sudden application of external force during physical activity are called “acute traumatic sports injuries”.

Injuries arising from the excessive use of some particular body part during physical activity (jumper’s knee, fatigue fracture, etc.) are called “chronic sports injuries”.
- If you experience pain or problems occur, seek medical attention immediately.

Icing the injured area is an effective first aid measure that promotes early recovery. However, if performed incorrectly, icing can delay recovery from injury. Icing is also useful for relieving muscle fatigue. Read on to learn about proper icing techniques.
 

Choose the right icing method for the situation!

  
Ice bag

First aid, relieving fatigue
Fill a bag with ice (ice bag). Squeeze the excess air from the bag. Seal the bag tightly to prevent leaking. The ice bag can be used on any part of the body and is easy to use for first aid even if you are traveling.
Ice massage

Relieving fatigue
A paper cup or other container is filled with ice and then applied to a body part that experiences pain after exercise. Use the cup to massage the affected part using circular motions. This is ideal for icing muscles in the lower back, thigh, etc. Continue massaging the area until it is numb and slightly red (about 15 minutes).
Ice bucket

First aid, relieving fatigue
Fill a bucket with ice and water. Immerse the affected body part in the icy water. This is an easy way to ice the entire affected area. Take measures to minimize swelling of the affected area (we recommend compression with an elastic bandage, for example).		  
Cold spray

First aid
Cold spray cools the affected area instantly, which reduces pain. However, it is crucial that you use the product according to the instructions provided in the package insert because using cold spray incorrectly can cause frostbite. For example, when dealing with a sprained finger, you should slowly apply the spray to the finger after it has been compressed with taping.		  


Icing, one of the RICE measures, promotes speedy recovery from injury


What is the RICE technique?		  
 If you are injured, your recovery varies greatly depending on whether appropriate measures are taken swiftly. The RICE technique (Rest, Icing, Compression and Elevation) is a beneficial first aid method that should be applied promptly after injury.  
  Take RICE measures immediately after an injury occurs!
1- Rest Avoid moving
2- Icing Cool the affected area
3- Compression Compress the affected area appropriately
4- Elevation Keep the affected area above heart level
5- Zamst : IW-1 + ice bag
6 - Use the Zamst IW-1 with an ice bag for effective icing.
Important note

Of the four RICE measures, icing is particularly important.

Ice the affected area for 20 to 30 minutes.
Feeling in the affected area goes through four distinct stages:
1. You feel pins and needles.
2. Your skin hurts and there is a burning sensation.
3. You have throbbing pain in the area.
4. Your skin feels numb.
5. Stop icing and move on to compression for about 30 minutes.
Repeat this cycle several times or until you go to bed, depending on the severity of your injury.

Certain injuries cause inflammation, which results in symptoms like pain and swelling. If the injury goes untreated, the damage may worsen, which could delay recovery. Icing will minimize the damage by restricting pain and swelling; it also promotes a speedy recovery.
Icing the affected area → Reduction of pain and swelling → Faster recovery

Icing to relieve muscle fatigue after exercise


After intense exercise, the temperature of your muscles is high. Icing can be used to cool the overheated muscles down to a moderate temperature and alleviate muscle fatigue and pain.

 

Cool-down: Stretching, light aerobic exercise and ice muscle massages after physical activity can red uce the accumulation of lactic acid in the muscles, which causes muscle fatigue and pain.		  

The cool-down should begin with the body parts furthest from your heart
1- Light jogging or stretching
2- Ice massage, starting with the lower half of the body
3- Reduction of muscle pain and fatigue
  How does icing alleviate muscle fatigue?

4 - Ice for 10-15 minutes after exercise --> Blood vessels temporarily contract --> Blood vessels soon dilate (a rebound effect) --> Blood flow is activated --> The body’s efforts to break down and absorb the chemicals that cause fatigue are stimulated.
  

Icing, when combined with exercise, stretching and similar measures, promotes swift recovery from injury
Ankle icing and exercise

This process is repeated three to five times and ends with icing. It effectively promotes swift recovery.
1- If the ankle has been sprained, keep the ankle at a 90-degree angle and perform icing. (Take RICE measures if there is swelling. If the injury is not severe, use an ice bucket plus compressive bandage.)
 
  
2- Ice for about 20 minutes. When the affected area becomes numb, stand up slowly* and walk with small steps.
*If it is painful to put weight on the ankle, refrain from standing up.
  
3- If pain returns while walking, repeat icing (for 10-15 minutes).
Icing and stretching after thigh contusion

1. Ice the part of the thigh affected by contusion
2. After 20 or 30 minutes (i.e. when the affected part has become numb), stretch the area, but not so much as to cause pain.
3. Continue to ice while the thigh is maintained in the stretched position.
  
Icing for long-distance runners

Icing after running is an effective way to promote recovery from fatigue and stimulate blood flow.
Fill a large bucket or tub with ice water. Immerse yourself in the ice bath up to your waist. Continue icing until the muscles are cool.		  
Icing after injury to the oral cavity

Icing can suppress pain and bleeding

 

Place ice in your mouth. If there is a lot of blood in the mouth, spit out the water produced by the melting ice.


Get answers to your icing questions!
Check out the Q&A section! 

  

  



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