I is for I.C.E.



I.C.E. is the typical combination for anyone with an injury that requires recuperation.  

Knee injury

I = Ice – the cold helps muscles constrict and alleviates pain and swelling.  If a body party is injured it typically swells and this helps to better manage that. 

C = Compression – Sqeeze baby…….constrict the burdened area so the muscles can’t expand and cause more discomfort and pain.  

E = Elevation -we don’t want blood rushing to the pain area causing even more pain and swelling so elevate, elevate and elevate to help reduce swelling.  Make sure you elevate above the heart level. 

After a couple of days of this the injury should be reduced and well on its way of healing.  If not, contact your physician for further observation.

Why am I paying more attention to I.C.E.?  Because I hurt my left knee and need to incorporate all of these to manage the pain, swelling and healing process.  Short of an ice bath – this is really working and my knee is feeling much better for it.

What recovery methods do you use to help ease pain or discomfort?

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5 Replies to "I is for I.C.E."

  • comment-avatar
    Damyanti April 10, 2014 (1:11 am)

    This is excellent advice, and with the acronym, so easy to remember!

  • comment-avatar
    Jemima Pett April 10, 2014 (9:24 am)

    I’ve not come across the advice in sports medicine to raise tissue injuries above heart level. Serious bleeding, yes.
    Also, ICE is for traumatic injuries (i.e. first stages of recovery) – longer term recovery may need heat and massage. It’s complex! But yes, ICE for immediate and early treatment!
    #Team Damyanti
    Blogging from Alpha to Zulu in April

    • comment-avatar
      DSTPRL April 10, 2014 (9:36 am)

      Hi Jemima – according to my physician elevating the leg helps with pain and swelling. I did it and it helped me tremendously. I am sprinting on my leg again. I also applied ice for 20-minutes at a time. All better. Thanks for stopping by.

  • comment-avatar
    JenB April 10, 2014 (10:00 pm)

    I always heard it was RICE … with “rest” being a very important part of treatment for most injuries 🙂

    • comment-avatar
      DSTPRL April 11, 2014 (9:39 am)

      You are correct JenB – it is RICE. I tried to make it fit the “theme” of I with mention of rest in the narrative. 🙂