Main Category:Lower Body/Leg/Quadricep Muscles
ICE | Day 1
Using the Injury-Fix© ice method a maximum of 1 x per hour for a maximum of 1 minute. - YOU MUST USE A BARRIER CREAM SEVERAL TIMES LIKE E45.
- Your aim to get your pain down to 6 out of 10 so you can start your Injury-Fix© personal recovery programme. - IF YOU DO NOT ATTAIN A LEVEL OF 6 OUT OF 10 WITHIN 48 TO 36 HOURS SEE YOUR DOCTOR OR PHYSIO ASAP. - ADOPT A POLICY OF ACTIVE REST – IN SHORT DO NOT DO ANYTHING THAT AGGRAVATES YOUR INJURY!If walking does not cause any pain, continue to walk, with care. If walking is painful, rest for 24 hours. The use of a walking stick will help when you have to walk short distances.Relative Rest | Review your progress before taking the next step.
1 | Day 2 - 3
RICE
Apply relative rest, ice, compression and elevation following each exercise session.
2 | Day 4 - 8
3 | Day 4 - 8 cont..
Continue with the application of relative rest, ice, compression and elevation following each exercise session. If you are starting the programme now, refer to Day 1 – RICE and Relative rest. Figs 14d and 14e demonstrate the application of RICE to your injured quadriceps muscle.
4 | Day 9 - 21
5 | Day 9 - 21 cont..
RICE
As your pain and swelling decrease, you may reduce the number of times you apply RICE.
Day 22
Review your progress
Prevention of re-injury
If your work or recreational activities involve running, jumping or sprinting, a gradual build-up over 3 weeks is essential. This allows your quadriceps muscle to fully regain the ability to perform these more demanding tasks without the danger of re-injury.
Avoid sprinting, jumping and suddenly changing direction when you have not warmed up or feel tired.
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