How does icing an injury help

A good example is an ankle sprain. Depending on the nature and severity of the injury, in orthopedics, we treat inflammation using anti-inflammatory medication, elevation of injury, massage, cortisone injections, compression and rest.

Ice cryotherapy beats heat thermotherapy for treating pain and inflammation in most circumstances. Although heat initially feels warm and cozy, ice helps decrease pain and inflammation in the long run. Ice constricts, or narrows, blood vessels. Constricting blood vessels inhibits the body from allowing inflammation in the iced area. Heat dilates, or widens blood vessels, allowing more inflammation to flow to an injured or painful area.

As a general rule of thumb, ice should be used if you have recently injured an area or had surgery or a procedure. Medical studies agree that 20 minutes of icing is most effective. You should ice with a cold compress or ice pack that is the temperature of a melting ice cube. Some people have cold allergies, which cause ice to burn the skin. Put at least a thin towel between the ice and skin to avoid burned skin. Greater than 20 minutes of icing can cause reactive vasodilation, or widening, of the vessels as the body tries to make sure the tissues get the blood supply they need.

Studies have also shown 30 to 40 minutes in between icing sessions are needed to counter this reaction. The suggested time for icing is 20 minutes on and at least 30 minutes off. Although many articles and studies may say that heat should be used for injuries and pain that have lingered for longer than six weeks, this is not necessarily the case.

For conditions such as chronic tendonitis and osteoarthritis, the body thinks that it can heal the worn or injured area. The body continues to go through a cycle of increased inflammation even though it cannot heal these conditions on its own.

Icing for 20 minutes several times a day can work as well as, if not better than, oral medications and injections. By controlling inflammation, symptoms often resolve or improve and pain subsides. Heat does have its role. Heat works best in larger muscle groups.

As an example, heat helps to ease back muscle spasms — as long as the spasms are not caused by a new fall or injury. Ice is a vasoconstrictor. While the best solution would be to avoid injury altogether, knowing when to apply ice and heat is a simple not to mention affordable path to getting back to good health, fast.

Today's Best Deals. Type keyword s to search. Today's Top Stories. Two Creatives on Their Journeys to Sustainability. Related Stories. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Either do an ice massage or use a thin towel between the ice and skin. There are a variety of ways you can apply cold to your injury. If you have an injury that you plan on icing, keep in mind the following tips. When applying cold to your injury, you may consider using a bag or cup of ice, frozen foods, or icing products made for specific injuries.

Using ice for an injury is pretty common. However, research shows that icing certain injuries can actually slow down the healing process. When it comes to icing, be sure to only do so if the injury is swollen. Using ice can help reduce swelling so the injury can begin to heal. If you have concerns about how long you should ice a specific injury, or you are not noticing any improvement, be sure to reach out to your doctor. Try to take it easy and allow your body to rest as your injury heals. Dealing with joint pain can cause major disruptions to your day.

Sign up and learn how to better take care of your body. Click below and just hit send! Effect of local cold-pack application on systemic anabolic and inflammatory response to sprint-interval training: a prospective comparative trial. Page Content. Ice and heat are often used in treating injuries. However, they may delay healing with acute injuries like sprains, strains, and fractures. If your doctor recommends medicine, make sure you are aware of the right dosage and when to take it, and if there are any side effects.

The use of ice and heat is just one part of a treatment program. Even if symptoms are relieved, there is usually a need for exercises to restore flexibility and joint motion, strength, general fitness, and sport-specific skills. Use of ice Effects of ice: Decreases circulation, metabolic activity, and inflammation and numbs the skin. Best used after exercise or after pain-producing activity.

Risks of ice: Prolonged use can cause frostbite. Duration varies with technique; usually 20 to 30 minutes per session. There is no need to switch to heat after 48 hours or alternate between ice and heat. Options for applying ice 1. Materials Small cubes or crushed ice in plastic bag.