Making RICE for Sprains, Aches & Pains

peas_kneesR.I.C.E. is an acronym referring to a method for handling sprains, strains, or other soft tissue injuries. The elements of RICE – Rest, Ice, Compress, Elevate – are mostly common sense, but there are some specific tips that help make each of these more effective.  We commonly recommend RICE treatments along with a massage therapy treatment for aftercare, preventative therapy, and to speed healing and recovery after an injury.   Here’s the scoop…

R (Rest): Chill out, especially the first 24-48 hours after an injury. Rest the body part and give the muscle tissues a chance to begin healing. You might think that “walking it off” makes sense, but it doesn’t.  Many injuries result from micro or macro tears in muscle and fascial tissues, or inflammation of joints, tendons, and ligaments.  ALL of those body parts benefit from a little time to recover before they’re put to use again.

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Do Your Muscles Need Heat or Cold?

coldorwarmblogIf you’re suffering from aching muscles and muscle soreness, should you try heat or cold?  Turns out the answer may be both.

The best way to treat sore muscles is to apply a cold compress.  The cold reduces blood flow and lessens swelling and slows down the pain messages to the brain. Immediately after the muscle strain or injury, try a cold compress (a bag of frozen peas works, too) for about 20 minutes, every 4-6 hours. Continue reading “Do Your Muscles Need Heat or Cold?”