Instructions for the Riixo Recovery Cuff

Riixo Recovery cuff ice thermometre

Instructions for ice

1

Freeze

Minimum of 2 hours in the freezer
2

Apply

Pull in place with the application sleeve
3

Wear

20 minutes total
2 x 10 min intervals with the cuff on
5 min gentle exercise in between

Freeze

Freeze the cuff by placing in the freezer for a minimum of two hours.
But the longer the better.

Remove

If you are wearing the cuff straight out of the freezer, leave it on a table or surface for 5 minutes before wearing, or if you are taking it with you, place it straight into the Riixo Thermacase.
3

How to apply

Place your foot into the pocket section of the application sleeve with the long tail at the bottom. Slide the cuff into place and pull the sleeve out once the cuff is in place.

Wear - After sport

If you are recovering from sport, for the best results, wear immediately after you finish training or competing. Use the application sleeve in the box to help get the cuff on easily.
You want to wear the cuff for 20 minutes. Research shows that this is best achieved with 10 minutes in the cuff, 5 minutes gentle exercise without the cuff, then finish with 10 minutes in the cuff.

Wear - New injury

If you have a new injury you dont want to use ice immediately, just compression. Let the body repair. Then after 24Hrs use the cuff for 20 minutes every hour for the first three hours, use the application sleeve in the box to help get the recovery cuff in place. To keep the cuff cold just pop it back in the freezer in between uses or into the Thermacase.

Wear - Managing an old injury

If it is to manage an old injury wear the cuff for 20 minutes, this can be done in one complete time or in two blocks of 10 minutes, with 5 minutes gentle exercise in between. Make sure to use the application sleeve in the box to help get the cuff on easily.

Comfort

It can sometimes take a bit of time to become accustomed to the recovery cuff. If you find the cold to be too uncomfortable you can wear a thin sock, such as a sports sock, as a barrier between the cuff and your skin.
Benefits of ice
Riixo Recovery Cuff heat thermometre

Instructions for heat

1

Heat

15 seconds in the microwave on full
2

Apply

Pull in place with the application sleeve
3

Wear

15-20 minutes

Heat

Place the cuff in a microwaveable bowl, this just stops it from becoming stuck, then place the bowl in the centre of your microwave. for 15 seconds on full power.

Remove , squeeze & test

After 15 seconds remove from the microwave and squeeze the cuff to mix the gel as some areas may have heated more than others depending on where the gel is sitting.

Test the cuff against the skin. It should be hot but bearable, like being in a warm bath.

If it is not to the required temperature heat further at 5 second intervals until you are satisfied.

3

How to apply

Place your foot into the pocket section of the application sleeve with the long tail at the bottom. Slide the cuff into place and pull the sleeve out once the cuff is in place.

Heating for the Thermacase

If you are planning on taking the cuff with you to training or an event and want it to stay hot for longer you can heat the cuff in preparation.

Heat the cuff for 1 minute (4x15 second intervals) and place in the Thermacase, the cuff will be at optimum temperature for use after 2-3 hours.

Heat the Cuff for 1 minute 30 seconds (6x15 second intervals) and place in the Thermacase, the cuff will be at optimum temperature for use after 5-6 hours.

If you are doing this do not put it in the microwave longer than 15 seconds at a time without removing from the microwave or you will cause damage to the cuff. Remove every 15 seconds and reposition.

Do not wear the cuff immediately after extended heating. Extended heating can cause burns.

The heating time data can be found on the website.

Wear - Sport warm up

Wear the cuff before you go out to train or compete to warm up the muscles. Use the application sleeve to position the cuff in the right place.
For the best results wear the cuff for 15-20 minutes.

Wear - Injury management

You can help manage old and new injuries with heat.
For new injuries the recovery cuff can be used after 72 hours after the injury for periods of 15-20 minutes. An easy rule to remember is heat for movement ice for pain. Heat will stimulate blood flow and help tissue healing so is good to use when you are feeling stiff or resting.

For more longstanding injuries the same principles apply but the frequency that you use it can be greater. Use the cuff for 20 minutes as you feel that it is required as long as it is not causing you pain.

Comfort

If the cuff is uncomfortable to too hot to wear you can either remove it and let it cool before reapplying or try wearing a thin sock, like a sports sock as a barrier between the cuff and your skin.
Benefits of heat
Riixo Cuff Benefits

References

  1. Boujezza HSghaier ABen Rejeb MGargouri ILatiri IBen Saad H. 2018. Effects of cold water immersion on aerobic capacity and muscle strength of young footballersTunis Med.  Feb;96(2):107-112.
  2. Bouzid MA1Ghattassi K2Daab W2Zarzissi S2Bouchiba M2Masmoudi L2Chtourou H2. 2018. Faster physical performance recovery with cold water immersion is not related to lower muscle damage level in professional soccer players. J Therm Biol. 2018 Dec;78:184-191. doi: 10.1016/j.jtherbio.2018.10.001. Epub 2018 Oct 12.
  3. igueiredo VC, Roberts LA, Markworth JF, Barnett MP, Coombes JS, Raastad T, Peake JM, Cameron-Smith D. Impact of resistance exercise on ribosome biogenesis is acutely regulated by post-exercise recovery strategies. Physiol Rep. 2016;4(2):e12670. doi:10.14814/phy2.12670.
  4. Peake JM, Roberts LA, Figueiredo VC, Egner I, Krog S, Aas SN, Suzuki K, Markworth JF, Coombes JS, Cameron-Smith D, et al. The effects of cold water immersion and active recovery on inflammation and cell stress responses in human skeletal muscle after resistance exercise. J Physiol. 2017;595(3):695–711. doi:10.1113/JP272881.
  5. Roberts LA, Raastad T, Markworth JF, Figueiredo VC, Egner IM, Shield A, Cameron-Smith D, Coombes JS, Peake JM. Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. J Physiol. 2015;593(18):4285–301. doi:10.1113/JP270570.
  6. Gregson W, Black MA, Jones H, Milson J, Morton J, Dawson B, Atkinson G, Green DJ. Influence of cold water immersion on limb and cutaneous blood flow at rest. Am J Sports Med. 2011;39(6):1316–23.
  7. Ihsan M, Watson G, Abbiss CR. What are the physiological mechanisms for post-exercise cold water immersion in the recovery from prolonged endurance and intermittent exercise? Sports Med. 2016;46(8):1095–109. doi:10.1007/s40279-016-0483-3.
  8. Peake M. Cryotherapy: Are we freezing the benefits of exercise? Pages 211-213 | Accepted author version posted online: 28 Mar 2017, Published online: 14 Apr 2017
  9. Hohenauer ECostello JTDeliens TClarys PStoop RClijsen R.(2019).Partial-body cryotherapy (-135°C) and cold-water immersion (10°C) after muscle damage in females. Scand J Med Sci Sports. 2019 Nov 2. doi: 10.1111/sms.13593. [Epub ahead of print]
  10. William J. Kraemer, PhD et al (2001) Influence of Compression Therapy on Symptoms Following Soft Tissue Injury from Maximal Eccentric Exercise Journal of Orthopaedic & Sports Physical Therapy. Published Online:June 1, 2001Volume31Issue6Pages282-290