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It is critically important to apply ice and compression immediately after an injury. Studies show that recovery from an injury is directly related to how soon ice and compression are applied. More Ice Therapy facts »
Ice Can Be Nice Therapy
Category: RICES
Feb 26, 2007
Excerpt from the Cincinnati Post
By Peggy & Terry McDannold
Ice! What good could it be (besides cooling our drinks during the warmer months)? There are actually many studies showing the benefits of ice as therapy. We are frequently asked in our offices: "Should I put ice on it?"
Ice is one of the simplest, cheapest, safest and most effective self-care techniques for injury, pain or discomfort in muscles and joints. Ice is effective in decreasing muscle spasms, pain and inflammation in soft tissues. Ice can be used at the time of an initial injury and also during rehabilitation following injury. Some chronic problems are also effectively treated with ice therapy.
During an initial injury, ice can reduce the amount of swelling and thus reduce the initial damage. Ice causes constriction of the blood vessels decreasing the amount of blood flow, which can limit bleeding, bruising and cell death at the site of the injury. One study even showed a positive effect on the metabolism of bone which could significantly aid the healing process of an injury to a joint.
Ice should be used after exercise and not before. Cooling a body part before exercise can inhibit position sense, which might add to the risk of injury. However, using ice immediately following a workout, especially if there is pain or injury, can be helpful.
Ice should be used for the first two to three days after an injury and sometimes longer if there is persistent swelling. Ice packs are easily made by placing ice cubes in a plastic Ziploc-type bag. Frozen gel packs are available as well. To avoid frostbite do not put the ice pack directly on your skin. Instead place the pack over a wet washcloth or towel. (Dry cloth will inhibit the cooling effect).
Ice packs should be used for 20 to 30 minutes every three to four hours. When you first apply ice, you will feel coldness, then burning and then after several minutes the area will become numb. Stop icing once the skin is numb.