Ice Therapy
by Laurel J. Freeman
Ice, anyone? Ice isn't just for cold drinks. In the past eight to 10 years,
many studies have shown the benefits of ice as therapy. Here are the
answers to some common ice-related questions.
What does ice do?
Ice is one of the simplest, safest, and most effective self care techniques
for injury, pain, or discomfort in muscles and joints. Ice will decrease
muscle spasms, pain, and inflammation to bone and soft tissue. You can
use ice initially at the site of discomfort, pain, or injury. You can also apply
ice in later stages for rehabilitation of injuries or chronic (long-term)
problems.
During an initial injury, tissue damage can cause uncontrolled swelling.
This swelling can increase the damage of the initial injury and delay the
healing time. If you use ice immediately, you will reduce the amount of
swelling. Ice decreases all of these: swelling, tissue damage, blood clot
formation, inflammation, muscle spasms, and pain. At the same time, the
ice enhances the flow of nutrients into the area, aids in the removal of
metabolites (waste products), increases strength, and promotes healing.
This "ice effect" is not related to age, sex, or circumference of the injured
area.
Four stages in ice therapy
There are four official stages to ice. The first stage is cold, the second is
burning/pricking, the third stage is aching, which can sometimes hurt worse
than the pain. The fourth and most important stage is numbness. As soon
as this stage is achieved, remove the ice. Time duration depends upon
body weight. Twenty to thirty minutes should be the maximum time per
area. If it is necessary to reapply ice, let the skin go to normal temperature
or go back to the third stage of aching.
How does ice therapy work?
Ice initially constricts local blood vessels and decreases tissue
temperature. This constriction decreases blood flow and cell metabolism,
which can limit hemorrhage and cell death in an acute traumatic injury.
After approximately 20 minutes of ice, blood vessels in the injured area
then dilate (open) slowly, increasing the tissue temperature, an effect
which is termed "reactive vasodilation." A study reported in the Journal of
Orthopedic Sports Physical Therapy, (Jul/Aug, 1994), found that, despite
the reactive vasodilation, there was a significant sustained reduction in
local blood volume after ice was applied.
What does this mean for me?
It can mean a lot, if you are injured or in discomfort! Ice therapy can help
the area heal faster, and there will be a decrease in pain and swelling and
an increase in lymphatic drainage.
Why ice after a workout?
In the past 28 years, there have been many studies of ice as a therapy tool
for injuries. Many of these studies have had conflicting conclusions, but
improvements in technology are giving researchers new data. There is no
doubt in the minds of many researchers and doctors that ice is the most
widely used and efficient form of cryotherapy in medicine today. A 1994
study sited in The American Journal of Sports Medicine (Jul/Aug) showed
ice affects not only the arterial and soft tissue blood flow, but also the
metabolism of the bone, in a positive way. This is significant in the healing
process of an injury to a joint.
When should I use ice?
For the greatest benefits, use ice after exercise and not before. In the
Journal of Sport Rehabilitation (Feb/1994), a study on the ankle was
conducted to see if ice should be used on an injury before exercise. The
finding showed decreased temperature reduces the joint mechanoreceptor
sensitivity and thereby alters joint position sense, exposing the joint to
possible injury. In conclusion, cooling a body part prior to athletic
performance is contraindicated, which is academic-speak for "probably a
bad idea."
It was once believed the use of ice was only beneficial in the first 24 hours
after an injury. Recent scientific studies have shown the benefits of ice
over the long term. During the initial stage of an acute injury (within 24-48
hours), or during the chronic stage (after 48 hours) ice can be very
beneficial in promoting wellness.
Can I ice as a precaution?
You can use ice immediately following any workout, discomfort, or injury. If
the swelling or pain does not decrease within a reasonable time (24 to 48
hours), consult a physician.
Is ice safe?
Ice therapy is very safe when used within the treatment time
recommended. Don't use ice if you have the following conditions:
rheumatoid arthritis, Raynaud's Syndrome, cold allergic conditions,
paralysis, or areas of impaired sensation. Do not use ice directly over
superficial nerve areas. In a study printed in the Archives of Physical
Medical Rehabilitation (Jan/1994), the use of ice was tested on spinal
cord-injured and able-bodied men. The results were that ice and cooling
down the body temperature may evoke a vascular response to cold
stimulus that may be mediated in part by the spinal cord and by
supra-spinal centers causing a change in blood pressure.
How should ice be used in conjunction with exercise?
Ice can be combined with movement. Once the fourth stage of icing has
been achieved, numbness, gentle range of motion and isometric exercises
can begin. These movements should be painless, stressing circular, spiral,
and diagonal movements. Once the numbness has worn off, re-ice and
exercise again. This can be done two or three times a day. Ice can cause
changes in the collagen fibers of the muscle. Strenuous exercise is a bad
idea during an ice treatment, as this can result in further damage to the
injury.
How does Ice combine with other therapies?
In March of 1995, an interesting study was conducted on the use of ice
and ultrasound. Ultrasound is an instrument used in assisting the healing
process to damaged tissue. The study found if ultrasound was followed by
a five-minute application of ice, the muscle significantly increased in size.
When ice was applied first followed by ultrasound, there was little or no
change in the muscle fibers. One of the important conclusions of this study
is after exercising, take a shower first, before applying ice, to receive the
maximum benefits.
What is R.I.C.E.?
When there is an injury or discomfort, a good rule to follow for first aid is
the mnemonic RICE:
R - Rest the injury.
I - Ice the injury.
C - Compress the injury.
E - Elevate the injury above your heart.
Three Icing Techniques
Ice is the easiest tool to use in rehabilitation. It is inexpensive and very
effective. The most widely used is the ice pack. To make an ice pack, put
ice (crushed is great) in a plastic bag, push out all the air and fasten the
bag.
If another bag is available, place the fastened one inside to help prevent
leaking. Put a paper towel on the site of the injury or discomfort, and then
place the ice pack over the paper towel. This will prevent freezer burn to
the skin. If a regular towel is used, the ice pack will not get the skin cold
enough to have the physiological effects occur. If the injury is in the neck,
back, or shoulder, an ice pack can be put under a T-shirt or blouse. A
person can then keep this on while working. Ice packs are also convenient
when resting. Ice packs can be used on legs or arms. There are many
types of ice packs on the market. If purchasing one, make sure it will get
sufficiently cold to achieve the four stages of icing.
The second most used method is ice massage or ice cups. Place water
into a styrofoam/paper cup and freeze it. Place a towel under the area with
discomfort or pain to catch drips. Holding onto the cup, tear the edge
around the cup, exposing the ice. Use a gentle, continuous, circular motion
and rub the ice directly over the skin at the site of injury or discomfort. This
is good for areas on the extremities such as knees, legs, ankles, arms,
wrists, hands, and so on. Ice cups penetrate deep into the muscle fibers.
Because this is an active motion, it can sometimes be more effective than
an ice pack. The desired effect is to go through the four stages of ice, as
stated above, before moving to another area, approximately 5-10 minutes.
There are some reusable plastic ice cups on the market, for the
environmentally minded; however, paper or styrofoam cups work fine.
The third method is the ice bath. Find a bucket or container large enough
to immerse the area in need. Place a towel under the bucket and add ice.
Try to isolate the body part that needs to be iced. Immerse your foot for 5
to 10 minutes (20 minutes maximum). Do not immerse your whole body in
ice - doing so can cause shock and/or possibly a heart attack.
Laurel J. Freeman, B.A., a nationally certified sports massage therapist in
Florida, has worked on many world-class athletes and has given numerous
lectures in health related field. She developed, teaches, and practices
Reprogramming Neuromuscular Responses @ (RNR). Laurel is a member of
the Florida Track Club.
Permission granted to redistribute, as long as you acknowledge the author,
FootNotes and the Road Runners Club of America.
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