For many years we have all been taught that if something hurts or is swollen we should ice. If you sprain your ankle the normal thing to do straight away is to grab an ice pack and place it around the area. There is actually limited research to support that ice actually helps the healing process but there is a large amount of evidence suggesting the opposite — that it is harmful to the healing process by delaying recovery and impacting on long term healing.
Those that immobilise for too long often end up very stiff longer term and lose more muscle mass. Here is a summary of the research on these two components of the RICE principle and our take on this debate:. Cryotherapy ICE : Despite ice being widely used by many clinicians in acute soft tissue injuries there is actually no high-quality evidence for its efficacy.
There is evidence for ice providing an analgesic effect but there is actually an abundance of research to suggest that ice could be detrimental to healing and recovery due to suppressing the normal immune response. The research shows icing disrupts inflammation, delays neutrophil and macrophage infiltration as well as the anabolic hormone Insulin-like growth factor IGF-1 that sparks the next phase of the healing process, muscle repair and regeneration. After discussing the latest research with the Head Sports Physician from the Geelong Cats and agreeing that there is more evidence for no longer recommending ice we both also acknowledged the strong cultural norm to use ice in Australia.
If you have been injured recently, within the last 48 hours, and you are experiencing swelling, we recommend icing the injury for minutes every two to three hours. This will help decrease inflammation and numb pain in the area because the cold constricts the blood vessels that carry potentially harmful chemicals called cytokines to the site.
Cryotherapy can also reduce pain and muscle spasms as it works to minimize the inflammatory response and improve recovery. Compression is helpful when using ice therapy because it further increases the insulation effect and reduces temperature of the tissue.
However, it is important to be careful when applying pressure to the superficial peroneal nerve, which is outside of the calf and the foot. This nerve provides motor function to a few muscles and sensory function to the skin, so it is essential to protect this area. Ice therapy is not reserved for injuries, however. Your joints and muscles can benefit from cryotherapy even without an injury.
In order to ice properly, you will want to take the following steps:. You will be able to experience maximum benefits from icing if you begin about 48 hours after you are injured.
Applying the ice as soon as possible will reduce swelling and minimize inflammation. In order to ice your injury properly, you will want to apply ice directly to the injury and move the ice around. Ice pack. Put about 0. Add enough water to barely cover the ice. Squeeze the air out of the bag and seal it. Wrap the bag in a wet towel and apply to the affected area. Cold packs. Bags of frozen peas or corn are inexpensive, last 10 to 20 minutes, and mould well to your body. Mix mL 3 cups water and mL 1 cup rubbing alcohol in a freezer bag.
Seal the bag and place it in the freezer until slush forms. Refreeze the bag when the slush melts. You can also buy cold packs that can be reused. Store them in your freezer. Some of them are designed to wrap around an injured area, such as an arm or knee. Using an ice or cold pack Apply an ice or cold pack to the injured or sore area at least 3 times a day for as long as you have pain, swelling, and inflammation.
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