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Ice therapy or Cold Therapy for soft tissue injury (R.I.C.E. Treatment)
This should be applied for the first 24 to 48 hours after injury, although ice can also be beneficial in the later stages of treatment.
R is for REST
Stop all the activity by the injured part that makes it worse. Let it rest which will reduce the risk of further damage. It is important to maintain some activity level. Absolute rest would also be dangerous as it may lead to additional muscle degeneration. High activity levels contribute to an increased blood supply to the infected area, all of which helps the healthy process. You yourself will be the best guide as to what is an appropriate level of activity. If it pains, don't do it.
I is for ICE
Icing the affected area is recommended as long as the inflammation is present. Ice the injured part by applying a cold pack (wrapped in a towel)15 to 20 minutes, several times a day for several days, until swelling subsides. The cold temperatures help to slow down local metabolism in the affected area. Depending on the type of injury, you may continue icing the area for as long as inflammation is present. Ice the infected area during the entire rehabilitation process. It may be particularly beneficial to ice the area as you return to more strenuous activity.
C is for COMPRESSION
Compression works by minimizing the volume. Use an elastic compression bandage to wrap the injured part which will limit swelling as well as bleeding.
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