#r.i.c.e.

[janzenillustration]

Part of my ongoing mission to make things informative.

I’m pretty much just choosing my weekly piece based on what interests me at the moment, but if there is a subject you’d like me to attempt, or something you’d like me to do more on, reblog, comment, send me an ask!

Thanks!

[tenniselbowclassroom]

Lateral Epicondylitis: Should You Rest It? - [Podcast]

When it comes to Tennis Elbow treatment advice, you almost always hear how important it is to “Rest it as much as possible while it heals!”

But, unfortunately, the idea that healing will “just happen” while you’re resting, hoping and waiting is a major misconception when it comes to tendon injuries.

Learn why “You should rest it!” is not very useful advice when treating tendon problems like Tennis Elbow (especially if it’s Tendinosis, which it often is)…

Hopefully, before you waste several months resting only to find the pain just as bad when you resume your activities – and realize you’re no better off!

Listen to this episode above OR on your favorite platform below:

iTunes - All Tennis Elbow Classroom Podcast Episodes:

https://itunes.apple.com/us/podcast/tennis-elbow-classroom/id1139929214

At Libsyn:

http://tenniselbowclassroom.libsyn.com/resting-tennis-elbow-podcast

On TuneIn:

https://tunein.com/topic/?topicId=107924305

On SoundCloud:

https://soundcloud.com/tenniselbowclassroom/tennis-elbow-treatment-rest-rice-rust

On Google Play:

https://play.google.com/music/m/Dkudgtysbsadglxdg5okhzbae6u?t=Should_You_Rest_Your_Tennis_Elbow-Tennis_Elbow_Classroom

[skoryx]

R.I.C.E.™

This was part of a project I had for my precalculus class, where we were put into groups and we had to make our own "businesses" to present and sell a product. The group that I was in wanted to make the group focused on Cthulhu for some reason.

Presented here are our logo, sticker/button design, and our business card. The business card is fake, obviously. xD

By Skoryx

[therealculturebot]

DANCE AS POLITICAL REFUGE

DANCE AS POLITICAL REFUGE

This is a personal account of dancing on Hydra written during R.I.C.E. on Hydra, a gathering of artists dedicated to the “choreography of humans.” One of the Freedom Dances, as so shamelessly proposed by Jeffrey Gormly*.

DANCE AS POLITICAL REFUGE

I was dancing. Claiming, proclaiming freedom in movement on a rooftop high above the beach of Kamini. I was dancing in myself, and from there extending…

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[camibrite]

A is for Ankle #atozchallenge #AZchat

A is for Ankle #atozchallenge #AZchat

You never know what you’ve got until it’s out of commission. I found this out the hard way last January as I was walking a load of laundry out to my garage. It was a quiet Sunday. The birds were chirping. The sky was a deep blue. I was walking…and then I was on the ground, in some serious pain.

I untangled my legs and took a look at my already swelling ankle. As I sat there on the ground, I…

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[edwardschouten]

...

"Parliament of Cats"

Hydra, Greece. September 2013

Observation during R.I.C.E. on Hydra

...

[katstene]

Should I ice after injuring myself?

"Ice for 20 minutes, every 2 hours" is advice widely given and commonly understood to help injuries, but is this true? I was (until about 10 minutes ago!) a big proponent of ice - I used it pitch-side when covering any sport for immediate injury management, recommended it to my patients in-clinic and believed in it’s benefits for pain relief, swelling management and speed of recovery. 

Multiple studies (here, here, here, here) have attempted to figure out the simple question - Is icing after injury beneficial? But unfortunately it’s difficult to conduct a study where the person being iced isn’t aware of their injury becoming cold or not, as the case may be. Therefore the studies have been somewhat underwhelming in the outcomes; mostly inconclusive.

The well known acronym R.I.C.E. (Rest, Ice, Compression, Elevation) is broadly based around the idea of limiting further tissue injury, however it has now come to my attention (via @physiowizz - thanks!) that the old rule is out as ice actually delays healing and the new rule is R.C.E. (not as fun to say, but we cant ignore the science!)

Rest: - Following injury you need to stop using the damaged tissue to prevent further injury ie stop playing. 

Compression: - Support the tissue or limb with compression ie bandage for 48 hours. This helps control swelling and support injured tissues in the important first 2 days. Healing is taking place but it is vulnerable to re-injury.

Elevation: - Lie down, keep the affected limb above heart height, let gravity help drain the excess swelling away.

Not scientific in any way, but from my own experience seeing a sprained ankle that has been managed well for the first 48 hours (using R.C.E.) compared to one that hasn’t, the injury is less painful, faster to return to normal movements and faster to strengthen through rehab.

So, no, you shouldn't ice after injury! Icing will preventing the body from releasing IGF-1 (Insulin-like Growth Factor-1), a hormone that helps heal damaged tissue.

[jesseriggins]

rest/ice/compression/elevation, brooklyn, 2013