Rethinking R.I.C.E.

[TigerMom]

I've had several practitioners tell me they're not fans of ice. I'll use it sparingly, on occasion, but I wonder if even that's too much.

http://athleticmedicine.wordpress.co...of-an-ice-age/

I just read the above article. Ice is recommended....just during the first 10-20min and NOT for 6hours.

So, I think the RICE still applies

[Catrin]

I just read the above article. Ice is recommended....just during the first 10-20min and NOT for 6hours.

So, I think the RICE still applies

There are other studies that suggest replacing it entirely with compression. If/when I've a chance I will find those studies and post them here - most of the professionals I work with are headed more an more in that direction. My body does seem to prefer it over RICE, but that isn't scientific

[OakLeaf]

I just read the above article. Ice is recommended....just during the first 10-20min and NOT for 6hours.

So, I think the RICE still applies

What it says is that it's okay to use ice on and off for a few minutes immediately after an acute injury for pain control only, and that once six hours has passed after the injury, no ice should be used at all. Not even when it REALLY starts to hurt 24-48 hours after the injury!

I don't think anyone EVER recommended leaving ice on for six hours at a time!

[marni]

year ago when a car smashed my knee I was advised to alternate " very warm and very cold treatments, like soaking the leg 15 minutes in one and then the other, two or three times and then apply compression. I still use that method and it seems to work for me. I don't even use ice on a burn, just very cold water. Ice has always sounded like torture to me. Interesting article and comments. Like everything else, the science is still evolving.

[Catrin]

This is a blog post from Joshua Stone - and there is no secret that he is against icing an injury. The interesting part of this post is that he includes a letter written by Dr. Gabe Mirkin (who first coined the "RICE" term in 1978 in his Sportsmedicine book). Dr. Mirkin has reversed himself and summarizes in the letter that he gave Joshua Stone permission to post exactly WHY he now thinks that icing is a bad idea. As it turns out, inflammation actually serves a useful role, and his summary is consistent with all of the studies and research I've read on this over the last year. Very interesting!

Here is the link.

[robnrbrtsn]

Kelly Starrett (K-Star) is a well known trainer in CA who runs the MobilityWOD.com blog and wrote "Becoming a Supple Leopard." In addition to discouraging the ice mindset, his site has incredibly useful stretches to not only avoid injury but improve performance in many sports. Yes, he works mostly with Crossfitters (which I also enjoy), but has a deep schooling on sports physiology.

Incidentally, widening your exercise scope to include free weights and calisthenics will also go a long way to preventing injury. Nature punishes the specialist.