Ice Therapy

Ice Therapy

by Dr. Christopher A. Carraway

* Always consult a medical professional for any type of illness or injury.

We are not medical professionals and offer our opinions as "veterans" of the sport only.

Medical professionals are the best at assessing the extent and proper treatment of wounds. If in doubt, get medical care.

Many experts think of ice as a cure-all these days. It’s a beneficial therapy for all athletes, and anyone who suffers from muscle aches, strains, sprains, ligament tears and tendonitis. It promotes healing, relieves pain, has no toxic side effects, costs nothing and doesn’t require a prescription. It’s also easy to find in the nearest freezer or cooler.

Most people would rather jump in the Jacuzzi, take a hot shower, or use a heating pad to soothe those sore muscles. Applying a cold bag of ice doesn’t seem quite as comforting. But ice is the answer, and here is the reason why.

When an injury occurs such as a strain of a muscle, inflammation usually follows. Blood vessels at the site of the injury expand, which causes pain, swelling and the accumulation of fluid, or edema. The body also releases certain chemicals to try to protect the injury, which can also cause more swelling and pain. The immediate application of ice can reduce the swelling, and also curb the pain.

Heat on the other hand, raises tissue temperature and increases circulation, which can cause more swelling and pain, and may magnify the inflammatory response. There can be a benefit of heat in relieving muscle spasm. However, in sprains, strains, tendonitis, and most new or acute injuries, it is of minimal, if any, benefit. The key is to know when to use heat. When in doubt, stick to ice.

You should apply ice as soon as possible. Ice is a necessity in the first 24 to 48 hours after a new injury. Ice can also be used to treat chronic problems as well. Many people get sore after exercising, or due to excessive strain on their body, such as after doing housework, or gardening. Applying ice to the affected areas immediately after performing these aggravating activities can reduce the minor inflammation that occurs when the body is strained by these activities. Ice cubes, crushed ice packs, refreezable gel packs and even a bag of frozen vegetables, are equally effective methods of cooling the injured area. Protect your skin with a thin towel, then compress and elevate the area. Compression provides a physical limitation to the space that swelling may occupy. It also helps disperse local edema, making it more readily available for reabsorption by the circulatory system. Ice in an alternating pattern, 15 to 20 minutes on, followed by 45 minutes off. Repeat this sequence as often as possible for the first 48 to 72 hours after a new injury, and as often as necessary to relieve soreness after chronic reaggravation.

These are some general rules for you to follow after a new injury, and to help relieve minor aches due to chronic injuries. However, it is extremely important to have any injury, whether acute or chronic, evaluated by a health care professional to determine any limitations or treatment that the injury may require.