Using Ice for Sports Injuries

The use of ice has sparked quite a debate, with some saying it can hinder your healing process and should be given the cold shoulder altogether. That perspective is a bit simplistic, as there are instances where the pros outweigh the possible cons.
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We're aware that inflammation plays a crucial role in the initial days of healing. A bunch of studies have found that popping anti-inflammatory meds (NSAIDs and corticosteroids) can throw a spanner in the works, as they tamp down inflammation.
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The most common argument against icing injuries is that ice has also been shown to reduce inflammation. This leads to the notion that ice might put a damper on the healing process.

But here's the thing: those meds stick around in your system for a good six hours or more, whereas the cooling effect of ice, when applied sensibly, only lasts about an hour.

​Plus, excessive inflammation, swelling, and internal bleeding in a fresh injury can put added pressure on the nearby unhurt tissue. This, in turn, can reduce the blood and oxygen supply to that area, causing those cells damage (known as secondary injury). Icing an injury can help decrease this phenomenon.

So, when done right (read below), ice is a relatively safe method to curb secondary injury following an acute injury, all while letting the healing process carry on.

Does ice help heal your injury?
No. It can rein in the extent of your injury by keeping excessive inflammation, swelling, and internal bleeding in check. However, using ice as a routine won't turbocharge your healing process and, if overdone, could stall it.

When to apply ice to an injury
Only ice up an injury if it's truly needed. Applying ice to an injury might be beneficial in these situations:

Right after an injury, to reduce internal bleeding, swelling, and pain. If the injured spot stays puffed up later on, ice can help dial down the swelling. When you're hit with an over-the-top inflammatory response, ice might lend a hand in taming it.

If your injury brings on a lot of pain, ice can offer temporary relief and might be a better choice than painkillers. You can ice things down during your rehab to ease swelling and pain during flare-ups.

How to put ice on an injury
Important: If you've got poor circulation or deal with conditions that impact with your circulation, it's best to chat with your doctor before icing an injury.

Get a real ice pack. Chemical cold packs (the ones you snap to make them cold) don't stay frozen enough for long. Slip a damp towel or cloth between your skin and the ice to save your skin from a burn.

Place the ice over the injured area and give it a gentle squeeze for 5 to 10 minutes. Wrap a towel around to keep the ice in place and add a bit of pressure to help halt internal bleeding in a fresh injury.

Around 5 minutes is the go for bony spots (not much padding), while areas with plenty of muscle might appreciate the full 10-minute treatment. Don't let the ice chill for more than 10 minutes or press down too hard – that could have a negative effect.

Then, give your skin a 10-minute breather before icing for another 5 to 10 minutes (so, 5-10 min on, 10 min off, 5-10 min on). This 10-minute pause helps shield your skin from overcooling and potential harm.

For severe cases, you can loop this cycle every 2 hours but don't go beyond three times a day. If it's a recent injury, keeping the injured body part above your heart can also help put a lid on bleeding and cut down on swelling.

Common mistakes when icing an injury
Leaving it on for an eternity. This can give your tissues an icy reception and meddle with healing. Turning to ice as a reflex after your rehab exercises. This might take the edge off the strength gains you score from your workout session.

Freezing up a joint or a sizable chunk of your body before you get moving. This can put the brakes on the messages your nerves shoot to your brain, messing with your motor control and sense of position. That could set you up for an injury.


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