The "PRICE" of Recovery

The purpose of icing is to reduce pain, decrease cellular metabolism, slow the inflammatory process and to increase healing time. The sooner ice is applied to the injured area, the shorter the cellular recovery time. Ice is most commonly used up to 48 hours once initial injury has occurred, also known as the acute phase. Heat should NEVER be used inside the first 48 hours.

The most efficient way to include icing into your recovery is to remember the pneumonic PRICE: Protection, Rest, Ice, Compress, and Elevate the area of injury. The sensation of ice goes through four key phases which begins with initial application, the cold phase, followed shortly by the burning phase, then an ache-sensation, and lastly numbness. Once the Numb phase is reached, sufficient icing has taken place as it typically occurs after 15-20 minutes has passed, which is the maximum time ice should ever be applied to the body at one time. Surpassing 20 minutes could actually have adverse effects and interfere with recovery and could lead to frostbite. Wait for approximately 45 minutes to pass before repeating. Repeat as many times as desired. Ice should NEVER be in direct contact with the skin unless an ice massage is being used.