How to Properly Ice After Your Athletic Therapy Session:
P.I.E.R. Principle: P
ressure - Apply pressure with tensor.
- This will help to limit any space available for swelling to fill.
ce - Apply cold pack or ice.
- Slow down blood flow.
- Reduce pain, swelling, inflammation, bruising (contusions) and redness.
levation - Elevate the affected limb/joint above heart level.
- Uses gravity to limit swelling from pooling in extremities (limbs).
est - Rest the limb.
- ~10-15 minutes on.
- ~45 minutes off.
- Ice once per hour for ~24 - 48 hours (~1-2 days).Or as many times as you possibly can.
What You Will Experience When You Ice/ P.I.E.R. (in order of appearance): Cold Burning Aching Numbness
- Remove ice BEFORE the area starts feeling numb.
- HUNTER’S RESPONSE occurs >20 minutes (or when 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.
Hope that helps!
Minimizing the Effects of Jet Lag
- Depart for trip well rested.
- Drink plenty of fluids to avoid dehydration (b/c dry, high altitude, low-humidity cabin air).
- Reset watches according to the new time zone after boarding the plane.
- On arrival, immediately adopt the local time schedule for training, eating, and sleeping. Forget about what time it is where you came from.
- Avoid using alcohol before, during, and after travel.
- Get up and go to bed 1 hour later for each time zone crossed when traveling west.
- Eat light meals early and heavy meals late in the day.
- Consume caffeine in coffee, tea or soda.
- Exercise/ training should be done later in the day.
- Get as much sunlight as possible on arrival.
- Get up and go to bed 1 hour earlier for each time zone crossed when traveling east.
- Eat heavy meal earlier in the day.
- Caffeine should be avoided.
- Exercise/ training should be done earlier in the day.
Principles of Athletic Training, William Prentice, Daniel D. Arn