ICE INFORMATION
ICE PACK
To make an ice pack:
- Add 3 cups of water
- Add 1 cup of rubbing alcohol
- Place in a 1 gallon sized zip-lock bag
- Freeze overnight
Place the ice pack over the towel
Apply for 10-12 minutes
Re-apply every 1-2 hours
Re-freeze the ice pack after each use
ICE TOWEL
- Wet a towel with cold water
- Squeeze out the water until the towel is just damp
- Fold the towel and place it into a plastic bag
- Freeze the towel
- Remove the towel from the bag and place it on the injured area for 10-12 minutes
- Re-apply every 1-2 hours
ICE MASSAGE
- Fill a paper/Styrofoam cup with water and freeze it overnight
- Remove from the freezer and peel back the paper/Styrofoam from the top portion of the cup
- Rub the ice in a circular motion directly on the injured area’s skin
- Continue for 6-10 minutes or until numb
- Re-freeze the cup
- Re-apply every 1-2 hours
POST INJURY CARE
When you have an injury or surgery, it is important to minimize the swelling as soon as possible. Much of the damage done to cells following trauma occurs as a result of compromized circulation which, in turn, decreases the amount of oxygen being delivered to the injured area.
Appropriate treatment following injury and/or surgery decreases the amount of hypoxic injury to those cells adjacent to the injured site by slowing their metabolic rate. This results in less damage to the tissues and decreases the rehabilitation time.
Use the acronym R.I.C.E. to remember how to treat the injured tissue starting from day 1 to as long as 2 weeks following injury or surgery.
R: Stands for Reasonable Rehab and Rest
"Relative" rest and appropriate post injury movements/activities are important for proper healing and for delaying post-injury atrophy, weakness and loss of motion. Consult your physician for those activities and/or movements that are allowed following an acute injury or after sugery and contact a therapist from ProFormance for the best choice(s) of exercises to help promote healing and to diminish the potential side effects of immobilization.
I: Stands for Ice
Put ice on the injured area immediately. Ice can be applied a number of different ways and should be applied for 5-12 minutes at a time, depending on the application, and should be re-applied every 1-2 hours.
C: Stands for Compression
An elastic ace badage/wrap works best for compression. The proper way to apply a compression wrap is to wrap it fairly tight at the distal (farthest end away from the heart below the affected area) while maintaining constant tension of the wrap over the injured area. Gradually decrease the tension in the wrap as you move proximal (closer to the heart) once beyond the injured site. Make sure the wrap is not too tight so that blood circulation does not become impaired.
E: Stands for Early Movement and Activity and Elevation
At rest, it is best to keep the injured limb elevated above the heart to help decrease the swelling. When advised by your physician, it is best to encourage early movement in the areas above and below the injured site to decrease post-exercise atrophy and inactivity. It is also helpful to maintain a level of cardiovascular conditioning to aide in the healing process. Contact a physical therapist from ProFormance for the appropriate exercise program that is best for you and your problem.
Your physician and physical therapist from ProFormance can help guide you in the management of your injury and help you decrease your recovery time to get you back to the sport or activity you enjoy safely and efficiently.