Icing Guidelines
Click here to download icing instructions or refer to guidelines below:
Instructions
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Always use a gel pack; if not available,
a bag of frozen peas can be substituted for a gel pack.
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Place a thin layer of cloth between skin and ice to prevent frostbite, which could appear as a grayish color of skin.
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Ice for 15-20 minutes only.
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Before icing again, wait 20 min. until skin is warm again.
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If icing increases pain or muscle tension, apply heat afterward.
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Alternate heat with ice – 10 min. heat, 10 min. ice.
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When alternating, begin with heat & end with ice.
FOUR Stages of Sensation:
Cold, Burning, Aching, Numb “CBAN”
Physiological effect of icing:
Icing creates a local constriction of blood vessels which moves blood away from the area; when the ice is removed, the blood vessels open to supply nutrition and oxygen to the tissues. Ice also numbs the area and reduces pain signals to the brain.
ANTI-INFLAMMATORY FOODS
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Fruits
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Vegetables
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Nuts
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Potatoes
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Fresh Wild Fish
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Wild Game
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Grass/pasture-fed meat
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Omega-3 eggs
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Organic butter
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Organic coconut oil
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Organic extra virgin olive oil
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Dark Chocolate (>70% cacao)
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Stout beer
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Red wine
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Balsamic vinegar
Spices:
ginger, turmeric, garlic, oregano, marjoram, cumin, etc.
Grains:
brown rice, quinoa, & millet. (less hybridized)
PRO-INFLAMMATORY FOODS
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Refined grains
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Whole grains: Wheat, oats, corn
(more hybridized)
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Grain/flour products
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Grain-fed meats/eggs
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Most packaged foods
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Most processed foods
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Corn, safflower, sunflower,
soybean oil
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Most salad dressings
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Trans fats (margarine, and
in most packaged/processed foods)