Archive
Should You Apply Ice or Heat? Use the “PRICE” Method for Sprains and Strains
Leave a Comment
If you’ve ever suffered a sprain or a strain, you understand the frustration that comes with it. Besides the pain and discomfort, there’s the disruption to your daily routine. You might even find yourself temporarily unable to partake in your favourite activities.
Thankfully, there’s a method to manage these acute injuries effectively, mitigating pain and speeding up recovery. It’s called the “PRICE” method, a helpful acronym that is useful to remember when you have an acute injury.
Before we dive in, let’s quickly differentiate between sprains and strains. Sprains refer to injuries to the ligaments (the bands of connective tissue that join bones together), while strains are injuries to the muscles or tendons (the fibrous cords of tissue that connect muscle to bone). While different, these injuries can be similarly painful and disruptive.
Please note that if you are unsure of the severity of your sprain or strain, you should talk to your doctor before beginning any treatment or rehabilitation.
Remember P.R.I.C.E.
These five simple rules will help speed up your recovery in the first 48-72 hours of a sprain (ligament) or strain (muscle) injury.
P is for PROTECTION.
Protecting the injured area from further harm is the initial step in the PRICE method. This can be done by avoiding activities that might exacerbate the injury, such as running on a sprained ankle or lifting heavy objects with a strained back. In some cases, you might need to use a protective aid like a brace or splint.
R is for REST.
Rest is crucial for recovery. Your body needs time to heal itself, and rest allows this process to take place without additional stressors. Try to rest the injured area as much as possible to expedite recovery.
I is for ICE.
Ice should be applied to an injured area as soon as possible.
Use the 10/10/10 method of ice application: 10 minutes of ice; followed by 10 minutes of rest without ice; followed by 10 minutes of ice again. Do not apply heat. Ice works to reduce pain and inflammation to your injured muscles, joints and tissues and may even slow bleeding if a tear has occurred. Remember to wrap your ice pack in a towel or cloth to avoid direct skin contact and potential frostbite.
C is for COMPRESSION.
Compression also helps minimize swelling, which can speed up recovery and lessen discomfort. You can compress an injury using an elastic bandage or a specialized compression wrap. However, be cautious not to wrap it too tightly, as this can inhibit circulation and cause more harm than good. When wrapping, begin at the end furthest away from the heart.
E is for ELEVATION.
If possible, raise the injured area above the level of the heart, especially at night, by putting a pillow under the injured area. This helps to control swelling by encouraging fluid drainage from the area.
After the first 48 hours, slowly start to use the injured area again and continue icing for another day. If you are unsure of the severity of your injury, consult a doctor or chiropractor for an evaluation.
The wellness team at Pickering Village Chiropractic & Massage provides our patients with more than just chiropractic and massage therapy services, but also the know-how to build better personal wellness habits so you can be at your best for work or play, every day.
To book an appointment or learn more about the chiropractic and therapeutic massage therapy services available at our clinic, call 905-427-3202.
Use the “PRICE” Method for Treating Sprains and Strains
Leave a Comment
The hot summer weather that has many of us spending so much time outdoors — walking, running, hiking, golfing, playing tennis — often means an inevitable increase in strains and sprains.
Assuming your injury isn’t serious enough to warrant a trip to the ER, you may be wondering how to treat your new sprain or strain.
Should you apply ice? Or is it heat? What else can you do?
The best treatment for a sprain or strain is with the “PRICE” method, a helpful acronym that is useful to remember when you have an acute injury.
Please note that if you are unsure of the severity of your sprain or strain, you should talk to your doctor before beginning any treatment or rehabilitation.
Remember P.R.I.C.E.
These five simple rules will help speed up your recovery in the first 48-72 hours of a sprain (ligament) or strain (muscle) injury.
P is for PROTECTION.
Protect the injured area from sustaining any more damage.
R is for REST.
Allow the injury time to heal.
I is for ICE.
Ice should be applied to an injured area as soon as possible.
Use the 10/10/10 method of ice application: 10 minutes of ice; followed by 10 minutes of rest without ice; followed by 10 minutes of ice again. Do not apply heat. Ice works to reduce pain and inflammation to your injured muscles, joints and tissues and may even slow bleeding if a tear has occurred.
C is for COMPRESSION.
Use a tensor bandage to wrap the injured area. When wrapping, begin at the end furthest away from the heart.
E is for ELEVATION.
If possible, raise the injured area above the level of the heart, especially at night, by putting a pillow under the injured area.
After the first 48 hours, slowly start to use the injured area again and continue icing for another day. If you are unsure of the severity of your injury, consult a docotr or chiropractor for an evaluation.
The wellness team at Pickering Village Chiropractic & Massage provides our patients with more than just chiropractic and massage therapy services, but also the know-how to build better personal wellness habits so you can be at your best for work or play, every day.
To book an appointment or learn more about the chiropractic and therapeutic massage therapy services available at our clinic, call 905-427-3202.