The aim of this article is to help clarify any misunderstandings with regards to self-treatment of musculoskeletal injuries. The primary confusion appears to lie with whether or not to use heat or ice. As well as the correct timing of these opposing methods.
For initial treatment, a widely recognised approach is R.I.C.E.M. Employ this rule for acute injuries (i.e. really painful, recently inflamed, or if unsure what to do). It will always be the most suitable treatment in the first 24-72 hours. This consists of the majority of back pain and neck pain too.
- Rest – Stop whatever you’re doing and rest...