This video describes how ice delays recovery after an acute injury. Hence the reason you should not use ice after an acute injury.


Ice which has commonly been prescribed for decades is actually counterproductive to recovery. Inflammation following an injury is unavoidable but a very important component of recovery. It increases both blood flow (white blood cells) and cleans up the injured site.


Doctor Mirkin, the creator of the R.I.C.E protocol has gone away from ice as a modality for recovery stating "Judging from these findings, it might be better to avoid icing." (Takagi et al, 2011, Journal of Applied Physiology) Also stating "This data suggests that cooling seems not to improve but rather delay recovery" (Tseng et al. 2013, Journal of Strength and Conditioning Research)


Focus on ACE. Do not Follow RICE.
A- Activity modification. Help the healing process by not refraining from activity all together but continuing light activity and allowing your body to signal pain once you have reached the limit of its range of motion.
C- Controlled Movement. Gentle gradual progression of moment in the pain free range. Moment helps facilitate swelling positively helping with blood flow and lymphatic drainage.
E- Elevate. By keeping the injured limb above the horizontal plane of the heart you can improve circulation and again lymphatic drainage.


Use my video for reference on how to go about Improving mobility and apply the principles discussed in the video elsewhere. "5 Ankle Mobility Exercises To Do At Home" [ Ссылка ]


link To Google scholar Research
[ Ссылка ]

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