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:

Apply PRICE

Protection Rest Ice Compression Elevation 

Avoid HARM

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.

by Simon.