Injury Prevention Techniques – The Terms Physios Use


 injury prevention

RICE and PRICE are techniques best used to deal with soft tissue injuries. With the aim to manage pain and discomfort. These techniques are used in a variety of injuries but mostly in the lower limbs using ice to decrease inflammation and swelling in the injured area. The main goals while using these techniques should be to increase function, decrease pain and enhance healing which will lead to injury prevention.

What is RICE ?: The four components to RICE are rest, ice, compression and elevation.

Rest: is a key component of repairing the body. Without rest, continual strain is placed on the affected area.

Ice: the effect of cold on injury is a restriction in blood flow to the area. drop in temperature causes blood vessels to restrict and therefore reduces the amount of fluid going into the affected area. this limits excessive inflammation and swelling and can reduce pain.

Compression: compression aims to reduce the swelling the results from the inflammatory process. Compression is the protecting of the injured area and using tape and bandages to prevent the injury swelling more. If needed to combat unbearable pain anti-inflammatories can be used. But they must be recommend by one of our physios.

Elevation: elevation inhibits build up of fluid by using gravity to reduce blood flow to the area.

What is PRICE? Why it is the way forward?
Price has five factors protect, rest, ice, compression and elevation . We still use the effective RICE treatment. But with PRICE we seek to protect the injury with preventing further damage with taping or using a bandage around the injured area. Protecting the injured area limits movement but will increase the recovery time. With following the steps of PRICE and with the help of our physios we will have returned blood flow to your injured area and have you fully functional again.

injury prevention

Prevention of Injuries

How to prevent further injuries for ankle injuries and leg injuries
– Always warm up your muscles before doing exercises or sport and its is just as important to stretch your muscles after the exercise.
– Do balancing exercises to improve balance and flexibility in the area that suffered the injury this will increase strength and movement in that area
– Avoid running or stepping on uneven surfaces
– Listen to your body if you feeling pain running or any activity. Change the activity so that it suits you and that you are not in discomfort or pain
– Have well supported runners for running make sure they are comfortable and they fit. You should be looking to replace your runner’s every five to six months. Make sure the shoes you wear are practical.

Exercises to strengthen up leg and ankles to prevent further injury:
To prevent injuries happening again in the injured legs and ankles. Strengthening exercises are a great way to get back to full strength and prevent further injuries. With the help our of physios they will guide you through each step of the way. These following exercises help getting your balance and movement in the injured area.

These following exercises help improve your balance,flexibility and minimize the chance of reinjury:

  • Standing on one leg for a recommended time. Then on the other to have a workout on your legs and ankles to improve balance and flexibility.
  • Balance and catch on one leg standing on one leg with a partner catch and throw a ball. Make certain to throw the ball high,low,left and right. The more confident you get the more reps that can be done. Listen to your body when doing it and your physio will advise you on reps that will suit you at whatever stage you are at combating your injury on your road to recovery.
  • One leg squats on one leg do a squat with the opposite leg in front, then out to the side and behind for a certain number of reps which will be advised by one of our physios. The number of reps you complete will increase as your movement,flexibility and confidence does.

For more information on lower limb injury prevention techniques and the terminology that physiotherapists uses, call us on 015310007 for more information or to book an appointment

injury prevention