- Progressive mobilisation
- Graduated exercise (stretching, conditioning, total body fitness)
- Use of heat and cold
- The RICER means of management is effective in restoring mobilization and preventing re-injury.
- The injured area isn’t forced to quick movements at once, rather, the process begins with gradual and small movements.
- The progression is continued until the site of injury is stored back to normal.
- Required for full healing of injured sites without scarring.
- Effective in reducing muscle tension and increasing circulation.
- Routines should include static and PNF stretches with rest intervals to avoid stress.
- Gradual pain-free movement can be taken once the swelling starts to reduce.
- Required in order to restore muscle functions to the pre-injured state.
- A gradual progression towards regular activity can strengthen the muscles surrounding the injured area.
- Muscle atrophy can also be prevented.
- Total Body Fitness
- Regaining the state of fitness reached prior injury.
- Training routines to promote the development of pre-injury fitness state can be introduced, however, ensuring pain free mobility is a must before returning to the regular exercise routines.
- Gradual endurance building exercises in intervals and progressions can prevent stress injury and re-injury.
- Involvement in physical activities and restoration of total body fitness to pre-injury state:
- Cardiovascular endurance
- Muscular endurance
- Muscular strength
- Once the total body fitness is restored, movements should become pain free in terms of warm-up, skills and tactics.
- Athletes can be supervised in the lower divisions until they are confident to return to large impact matches.
Use of Heat and Cold
- Focused on increasing flexibility. blood flow and tissue healing
- Reduces joint stiffness and muscle spasm
- Generally used before stretching
- Should not be used first 2-5 days post-injury
- Used in first 2-3 days in RICER management, immediately after an injury
- Reduces swelling, muscle spasm, pain and inflammation
- Ice and ice packs are the simplest forms of cryotherapy
- Often used on injured areas after rehab exercises are performed