‘R.I.C.E.’ Coined in 1978
‘R.I.C.E.’ (rest, ice, compression, elevation) was coined in 1978 by Dr. Gabe Mirkin. Since then, ice has been the standard treatment for injuries and sore muscles. The RICE guidelines have been used for decades, but it now appears that ice and rest may delay healing.
Scientific Articles Don’t Support Ice for Healing
A study from The American Journal of Sports Medicine, June 2013 asked athletes to exercise intensely enough to develop muscle damage that caused extensive muscle soreness. It was found that icing delayed swelling, but did not quicken the healing process. A summary of 22 scientific articles found little to no evidence supporting that ice and compression facilitate healing over compression alone.
Inflammation
Inflammation is required for healing. Inflammation is a part of our immune system and is essential in the healing process. Inflammatory cells migrate to the injured tissue to start the healing process. Macrophages (inflammatory cells) release a hormone into injured tissues, which helps muscles and other injured tissues heal. Applying ice to reduce swelling can delay healing by preventing the body from releasing this hormone.
Icing can also prevent healing cells from entering the injured tissues by constricting blood-flow. It can take hours for the blood vessels to return to their size. Icing can also decrease strength, speed, endurance and coordination.
General Tips for Using Ice
If you’re going to ice, only apply ice for 10-15 minutes at a time. Utilize ice for the first day of injury. Seek medical attention from a mechanical physical therapist if the pain is severe or you cannot actively move a body part.
More
When it comes to pain you have 3 major options:
Medication, surgery and physical therapy.
Out of the 3 – Physical Therapy is the first road to take.
Surgery is not a cure all when it comes to back pain.
Physical therapy restores movement, function and quality of life.
Physical therapy is cost saving over medications and surgery.
Injuries heal quicker with physical therapy.
Medications are just a quick fix.
Over the counter medicines have negative consequences with long term use.
Physical therapy helps manage chronic pain for life.
Physical therapy manages the effects of arthritis.
Physical therapy prevents joint pain and instabilities.
No risk profile for physical therapy.
Physical therapy is totally reversible and no toxicity.
Physical therapy is the most organic holistic approach that exists.
No unknown ingredients.
What are your reasons to choose physical therapy?
More
“While climbing at Smith Rock, I broke my ankle and needed surgery in June.
I first came into this office on crutches, worried I’d never climb again.
In about 6 months, Katie had me back on my feet and back on the climbing wall.
Not only was I given the support I needed to get back to my day-to-day life, but I learned so much about my body and its needs that I didn’t know before.
It has made me a more successful athlete, and better attuned to what my body needs on a given day.
The whole office treated me so kindly throughout this whole experience, and Katie in particular was incredibly compassionate to the mental and emotional impacts of my injury.
(Thank you so much!)”
Ali
More
Do you have an interest in starting a career in the healthcare field?
Nick Rinard Physical Therapy is a private physical therapy clinic looking for new team members.
Call 503-244-6232 for more information or email your resume to help@rinardpt.com today!
More
Get your sleep back by calling and scheduling your evaluation at Nick Rinard Physical Therapy today.
“I was not able to walk my usual 2 miles a day and I was having pain all day and night in the thigh.
Because I could not massage it out, I figured it was a spinal referral pain.
Having been “fixed” by the McKenzie Method of lower back pain after a fall in 2014, I asked my provider for a referral here.
I can walk as much as I want now. I can sleep with no pain.”
Tenny
More
What a year to review!
Are you having shoulder pain?
“After surgery on my left shoulder I needed a ton of help regaining movement & strength.
I can do pretty much everything that I could do before my injury now – which I didn’t expect would be possible so THANK YOU SO MUCH!“
Amanda
Are you having low back pain?
“I came after severe back pain. I was not able to bend over, walk for extended time, or sit without pain.
Right away I had better results from doing the exercises I was shown then I had ever had with my previous therapist.
I feel like we went at a good pace and throughout my treatment I have been able to increase my overall activity and quality of life.
I have been given the knowledge and tools I need to manage my pain on my own and my back pain has greatly improved!”
Danielle
Are you having knee pain?
“I chose to come here because I read such great reviews.
After reading just a few, I knew this was the place where I needed to be.
I came for my knee, but after completing physical therapy for it, it feel like a lot more than just my knee has improved.
I have better knowledge of mind and body connection, much better balance, and my whole body is stronger overall.
This office has great energy and everyone who needs physical therapy should come here! ”
Ronnie
Failed back surgery?
“I was recommended to investigate the McKenzie Method for my recover, especially as my pain had greatly increased and did not seem to be improving.
The PT folks I was seeing at that time recommend that I check you all out as practitioners of this method. Although eventually we all concluded that a follow up surgery to replace my disk is necessary.
I have much more confidence that I will be able to live a life pain-free, or much reduced.
At the moment I can stand straighter than before, can drives for a short distance if necessary, and better manage my own pain w/o opioids.”
Brian
Let your New Year resolution be one of these testimonials.
Rid yourself of pain and get back to pre-injury/surgery levels!
More
Happy Holidays to all our wonderful friends and family from Nick Rinard Physical Therapy. We hope that everyone is enjoying this holiday to rest, recover and enjoy time with all your loved ones.
Nick Rinard Physical Therapy will be closed from Dec. 23, 2022 to Dec. 26st 2022.
Please feel free to email help@RinardPT.com or call 503-244-6232 for any needs you may have and someone will be in the office to give you a call back.
More
“I was recommended to investigate the McKenzie Method for my recover, especially as my pain had greatly increased and did not seem to be improving.
The PT folks I was seeing at that time recommend that I check you all out as practitioners of this method. Although eventually we all concluded that a follow up surgery to replace my disk is necessary.
I have much more confidence that I will be able to live a life pain-free, or much reduced.
At the moment I can stand straighter than before, can drives for a short distance if necessary, and better manage my own pain w/o opioids.”
Brian
More
“I came after severe back pain. I was not able to bend over, walk for extended time, or sit without pain.
Right away I had better results from doing the exercises I was shown then I had ever had with my previous therapist.
I feel like we went at a good pace and throughout my treatment I have been able to increase my overall activity and quality of life.
I have been given the knowledge and tools I need to manage my pain on my own and my back pain has greatly improved!”
Danielle
More
Nick Rinard PT will be CLOSED for Thanksgiving on Thursday, November 24th 2022 and Friday November 25th, 2022.
From everyone at Nick Rinard Physical Therapy – We wish you a happy Thanksgiving and as always….
…. Nick Rinard Physical Therapy is very Thankful to have you in our lives! We couldn’t do it without you!
Regular office hours will resume Monday November 28 2022. If you are in need before then please do not hesitate to call 503-244-6232 or email help@rinardpt.com and we will get back to you as soon as possible.
More
