How to Properly Ice After Your Athletic Therapy Session

     Whether you're using PIER or RICE when it comes to icing, make sure you follow the guidelines below for proper icing practice. 

     What You Will Experience When You Ice/ P.I.E.R. (in order of appearance): Cold Burning Aching NumbnessRemove ice BEFORE the area starts feeling numb.

Can I mess up icing my injury?

     A Hunter's response occurs >20 minutes (or when injured area has been cold for too long), benefits of icing are REVERSED.
     Your body will increase the blood flow to that area to warm/ prevent any damage from the cold

P

Pressure

How: Apply pressure with tensor. 

Why: This will help to limit any space available for swelling to fill.

I

Ice

How: Apply cold pack or ice to slow down blood flow. 

Why: Reduce pain, swelling, inflammation, bruising (contusions) and redness.

E

Elevation

How: Elevate the affected limb/joint above heart level.

Why: Uses gravity to limit swelling from pooling in extremities (limbs).

R

Rest

How:  Apply ice for 10-15 minutes on injured area. Ice 1x/hour for ~24 to 48 hours (~1-2 days) or as many times as you can tolerate (or remember).

Why: Rest your body while addressing the physiological changes happening.

Cryotherapy (Ice)

How to Properly Ice Knee

✅ Pro:            

❌ Con:          Unable to rest 

🛒Supplies:   Groin wrap

Subtitle

Believe it or not, there is a right way and a wrong way to ice you knee when it's injured.

Subtitle

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Ice Massage

Ice Massage

✅ Pro:   Used for specific 

❌ Con:

🛒Supplies: 

Styrofoam or paper cup

How to Properly Ice Knee

✅ Pro:            

❌ Con:          Unable to rest 

🛒Supplies:   Groin wrap

Subtitle

Integer sapien sem, pellentesque a augue a, varius vehicula magna. In imperdiet orci ac fringilla efficitur. Phasellus accumsan suscipit magna sed tincidunt.