The use of an ice pack when injured is one of the first things many of us do. It has become so familiar to us that the acronym RICE (rest,ice,compression,elevation) has become the norm over the past 30 years.
Ongoing research in injury management has questioned the benefits of ice when initially injured. Initially it was proposed that ice would reduce the inflammatory response following injury to enhance recovery.
More recent research in acute soft tissue management has highlighted
- That a degree of inflammatory response enhances healing and recovery.
- Prolonged rest after injury may be detrimental to recovery.
- Compression and elevation of the area manage excessive swelling.
- Avoid anti inflammatory medication.
- Move or weight bear through the area as early as possible. In more severe injuries to the lower limb it may mean the short term use of crutches or a moon boot.
Ice is certainly known as a great analgesic by numbing the painful area. So its main benefit may be in the management of the initial pain following injury and during the early stages of recovery. So I don't think you should toss out the ice pack just yet.
There is another acronym emerging for acute injury management:
PEACE & LOVE (Protect Elevate Avoid anti-inflammatories Compression Education
& Load Optimism Vascularisation Exercise).
So with summer just about upon us top up your ice tray in the freezer to help with any summer injuries and cool down your summer refreshments.
I have now been running the GLA:D program at Inglewood Physiotherapy for a couple of years. It is great to see the progress people make during the program through a greater ability to be out and about enjoying more time with family and friends but with less pain and use of medication
GLA:D Australia recently released their annual report and some results of the 7641 participants. It is a program for anyone with hip and knee osteoarthritis.
GLA:D® AUSTRALIA PARTICIPANTS: WHAT HAPPENED?
Reduced Pain After the GLA:D® program
- average Knee/hip pain intensity decreased by 33%
Reduced intake of painkillers After the GLA:D® program.
- 49% of the knee participants and 45% of the hip participants reported that they are using less or much less medication, such as paracetamol, NSAID or opioids.
Improved physical function
-For both knee and hip participants-The number of sit to stands in 30 seconds increased by 27% from 11 repetitions before GLA:D® to 14 repetitions after GLA:D® program.
-Average walking speed increased by 14% (from 1.54 m/sec to 1.74 m/sec) for knee participants and 12% (from 1.54 m/sec to 1.73 m/sec) for hip participants.
Quality of Life Score.
-Increased by 29% for knee participants and 20% for hip participants.
GLA:D® AUSTRALIA PARTICIPANTS: 12 MONTHS ON
-The reduction in pain was maintained one year after starting the GLA:D® program.
Higher quality of life
-One year after starting the GLA:D® program, participants reported a further improvement in average joint-related quality of life. Still a 30 %improvement
Reduced intake of painkillers
-One year after starting the GLA:D® program, 50% of the knee participants and 53% of the hip participants reported that they are using less or much less medication, such as paracetamol, NSAID or opioids.
Joint replacement surgery
-26% of the knee participants desired surgery before commencing GLA:D®. 65% of these participants had not received surgery and no longer desired surgery one year after starting the GLA:D® program. 25% of the hip participants desired surgery before commencing GLA:D. 67% of these participants had not received surgery and no longer desired surgery one year after starting the GLA:D® program.
These are certainly an encouraging set of results that could work for you. If you want to know how the GLA:D program could help you contact me on 9272 2600 or firstname.lastname@example.org