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TFP RECOVERY & INJURY TREATMENT. Recovery. Ice Baths Speeds up recovery Ices minor tears in muscle Removes lactic acid helping with DOMS Reduces inflammation of muscles and joints 5 - 10 mins Stretching Reduced muscle tension Increased range of movement in the joints
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Recovery Ice Baths • Speeds up recovery • Ices minor tears in muscle • Removes lactic acid helping with DOMS • Reduces inflammation of muscles and joints • 5 - 10 mins Stretching • Reduced muscle tension • Increased range of movement in the joints • Enhanced muscular coordination • Increased circulation of the blood to various parts of the body • Injury prevention • Improve posture
Acute Injury Treatment After sustaining an injury then the RICE protocol should be applied in order to aid the healing process and protect the injury site. • R – rest to protect as any excessive movement at the injury site may act to worsen symptoms • I – ice will act to reduce pain and swelling at the injury site • C – compression is the more effective means of reducing/limiting swelling • E – elevation allowing gravity to aid in flushing any swelling away from the injury site (elevate above the level of the waist) • The acute injury phase of rehabilitation is usually between 3-5 days, in which this protocol should be used every couple of hours for the duration of 15-20 minutes.