PRICE - Heat & Cold Therapy
Ever heard of the P.R.I.C.E acronym?
How about H.A.R.M?
Commit these 2 simple words to your memory and you'll be effectively self-managing the initial stages of an acute muscle injury.
Let's take a look at what they mean and which one applies to which stage of the healing process.
First 72 hours after injury:
Protection Rest Ice Compression Elevation
Heat Alcohol Run (exercise) Massage
Avoid heat - why?
Heat is a 'vasodilator' which will increase blood flow to an injured area, especially torn muscle, increasing the volume of bruising and swelling in the area. Not desired!
Ice / cold is good!
An ice pack (or bag of frozen peas) can work wonders in reducing inflammation.
Always wrap the ice pack in a damp cloth and don't leave on the skin for more than 20-30mins at a time to avoid ice burn.
Lorraine Carroll Physiotherapy
Suite 2, 24-26 Gloucester Road, Buderim 4556, Queensland, Australia
MPhty (Manips), BPhysio, CMA
Titled Musculoskeletal Physiotherapist
Provider Number: 6261532J