why you shouldn't ice an injury

Ultimately, it’s about recognizing the need to challenge our thinking when faced with a new perspective. The Voodoo Floss bands have a specific and extremely short-term application. Interestingly heat may be useful for chronic swelling, but as always, movement trumps all in the ice vs heat debate. It doesn\'t matter what you do as long as you do it often and it doesn\'t hurt. It’s intense compression, strong elasticity, and movement-dependent use effectively supercharge waste removal. Having said that, there is a place for pain relief. It\'s worth noting that pain will reduce once we remove the swelling, so it makes sense to invest your attention there as well. Interestingly, this traditional post-injury ritual may, in fact, be taking us in a completely different direction to where we need to be if chasing optimal recovery time and results. As the days/weeks go on newly repaired tissue remodels itself to respect lines of tension and loading. But if pain continues or is severe, the shoulder needs to be checked by a physician. Instead, it means there\'s a failure to appropriately evacuate the swelling that\'s there - so it pools. And if you consider we often ice because it\'s either something we\'ve always done or something we feel we should do it may be time to re-think the need for it entirely. The Hidden Cause of Leg Muscle Cramps: Is it Back-Related? It may, in fact, be doing the opposite. Particularly involving the surrounding tissue. If the injury isn’t deep, you don’t need to ice for as long. I’m rapt with the results I’m seeing. A recent research article suggests something as simple as a cold shower can lead to fewer sick days from work. However, these processes are actually needed for healing to occur. The buzz word here is ‘relative rest’. The buzz word here is \'relative rest\'. When there is tissue damage, the immune system responds by sending inflammatory cells to the damaged tissue, this catalyses a process to rebuild, repair and heal the injured tissue. And when you look at what ice does and compare it to what needs to happen, it may, in fact, slow down tissue healing not speed it up. We also need to respect its relative intensity so that we don’t aggravate the damaged tissue. We are better off letting the body do what it\'s trying to do rather than interfere with superficial ice application. We also need to respect its relative intensity so that we don\'t aggravate the damaged tissue. Clearly heat will increase blood flow to the injured area, but in a similar vein to ice, we don\'t want to dictate terms to the body. These cells facilitate the repair and/or removal of damaged tissue. osteoarthritis of the knee. Hey Aurora! But here\'s the thing. It appeared in his best-selling Sportsmedicine book way back in 1978. We see scarring, wound closure and new blood vessel growth as things progress. Our cells need blood flow to survive and it’s well known how ischemia (reduced blood flow) can create accidental cell death. But don’t take my word for this, let’s discuss why you should consider giving ice the cold shoulder as well. Ice numbs the area around an injury and reduces pain, no doubt about it. An ice bath has a fantastic ability to engage the Parasympathetic nervous system. But a small shift in perspective clearly shows us that we genuinely need swelling, inflammation, and pain for basic healing. If used respectfully it won\'t hurt you and it won\'t stop your injury from recovering anyway. But if we think in terms of basic health common sense, the idea isn't outlandish at all. But as the great Bob Dylan once said \"the times, they are a-changing.\" Thanks to some really good thinkers the post-injury management landscape is changing. https://squatuniversity.com/2020/03/23/dont-ice-walk-it-off As mentioned before less congestion means less compression of injured tissue. But our physiology tells us something different. While not an official member of the RICE protocol, we often associate anti-inflammatory and pain-relieving drugs with acute injury management. I certainly acknowledge this can seem a little weird but give it a go for yourself. It’s impossible to selectively compress the ‘in’ vessels and not the ‘out’ ones. We do not want to disrupt these normal processes – they will happen either way. There are times when ice can be used effectively, but these are special circumstances where optimizing and preserving immediate short-term function takes priority. Furthermore, the body needs movement and load to help realign and re-organize repairing tissue and to stop muscle atrophy. Similarly, conscious deep breathing has the added bonus of being able to down-regulate our nervous which becomes instantly heightened when pain is involved. The harsh reality is that as soon as we remove the ice and the tissue re-heats, the inflammatory process continues anyway. Ice helps by decreasing nerve conduction velocity, thereby reducing the sensation of pain. So much so this conversation is almost moot anyway. We also need to appropriately evacuate any waste as well. He was involved in an accident that completely tore his right arm from his body. This again relates back to pain management, allowing the player to continue playing in the case of muscle soreness or minor injury. – A crutch, walking stick, or moon boot will allow you to find your comfort level of loading without going overboard. Thankfully there are far more effective replacement options. This is why some athletes will apply ice between quarters, or between games when there is back to back games over a day or few days, such as tennis. We do not want to disrupt these normal processes – they will happen either way. At first, the idea that icing is bad for you blew my mind. At this point, it is vitally important to be clear. It may contribute to greater swelling and increase local tissue death despite being an effective pain reliever. Inflammation is not only normal but vital for healing to occur. Again, we know that swelling is the accumulation of waste at the end of the inflammatory cycle and it needs a clear path out. Leading Doctor Changes Tune, Says You Shouldn't Ice Injuries or … Elevation is important to assist in the optimization of waste removal from the injured area. Putting ice on an injury may prevent healing according to scientists, paving the way for new methods of treating sports injuries. Usually, the answer comes back to the ice of ice, and a lack of adequate movement. Going back a little further, Gary Reinl, author of Iced: The Illusionary Treatment Optionand self-proclaimed \"anti-ice man\", suggests our love affair with ice evolved from one specific incident over a decade earlier. This shift in thinking makes perfect sense to me, but more importantly, my patients are recovering faster than ever before. The thing I see missing is one of the biggest reasons why you should ice after an injury… But they should never be used in place of other measures (we\'ll get to these in a minute) without being aware of the added consequences to recovery time. If there’s more swelling than expected, perhaps it’s better to ask why the swelling is not being removed as effectively as it should be. However, current research suggests that ice and complete rest may delay healing instead of helping. As of today he no longer recommends the use of ice for injury, and neither should you. Don’t use ice packs on the left shoulder if you have a heart condition, and don’t use ice packs around the front or side of the neck. This is advantageous for better sleep, decreased stress and overall recovery. Breaking up the ice will also help it conform to the injured area. This is despite the man who invented the phrase – Dr. Gabe Mirkin, recently coming out and stating he no longer believes this to be useful. There was clearly a more pressing need. But the catch is that any increase in blood flow must be met with an increase in movement to make sure that waste/swelling doesn’t accumulate. It needs muscle activation and movement to pump congestion away. This allows for better cold transference. Again, we know that swelling is the accumulation of waste at the end of the inflammatory cycle and it needs a clear path out. 3. Perhaps the next morning instead. Having said that we still need an alternative to ice. Similarly, an appropriate massage will also make your body feel less threatened and more relaxed – a key feature in the amount of pain you experience. Even if you don’t, it’s widely known you probably should. Having said that we still need an alternative to ice. Obviously they can be used for pain relief but won’t help with any long-term progress! Thankfully there are many effective options to choose from. You’re not alone if you have ever been confused about whether to apply ice or heat to an injury or painful area. Not only does local compression limit the movement of fluid coming into the area but it will also limit the movement of fluid going out as well. It’s in your best, short-term interests to see from that eye for the rest of the fight. Just know it’s appropriately titled. Interestingly, this traditional post-injury ritual may, in fact, be taking us in a completely different direction to where we need to be if chasing optimal recovery time and results. In fact, when you take a step back we run into two major issues: What we\'re trying to achieve with ice almost directly contradicts what the body is trying to do post-injury.Not only may ice fail to speed up the healing process, but it may actually be slowing it down. Again, ice should no longer have been used once the arm was re-attached and healing became the bigger priority. It’s the body’s way of solving a problem and there are two general stages: The first phase is the inflammatory response initiated by our immune system. Just use ice for the right reasons and be aware of the associated consequences. Compression socks and stockings are potentially disadvantageous despite how common they are. We want to be right up against your comfortable threshold for movement without encroaching on pain. The MARC Pro Another game-changing piece of rehab equipment is a muscle stimulation machine - the most notable of which is the MARC Pro. If you don’t have a Voodoo Floss band, a theraband or old inner tube from a bike tire will also help. We know ice reduces blood flow, so it\'s much harder for those cells to receive that literal lifeblood if we\'re delivering less life-giving blood. Interestingly, the pain, swelling, and inflammation we try so hard to prevent or reduce with ice are integral to the body’s natural healing response. I’ve been playing around with his breathing technique for a number of years now while exploring what else it can do for my patients and I. Interestingly, deep breathing may help us reduce pain and promote faster healing via nervous system down-regulation, hyper-oxygenation, and basic focus. The challenge is to find that balance based on your injury. Compressing these vessels doesn\'t facilitate this. }else{ Let me know in the comments below! We know compression stops the flow of fluid to an area, but we forget it also restricts the outward flow as well.The only way fluid can be removed is by the Lymphatic system – a passive system reliant on muscle activation to work. He was involved in an accident that completely tore his right arm from his body. We can optimize swelling removal with other techniques that don\'t come with side-effects. The difference here is that the immediate goals outweigh any long-term consequences. Again, the passive Lymphatic system needs muscle activation to facilitate swelling removal. So let’s leave the ice for a well-earned margarita and enjoy those faster recovery times! The next stage involves regeneration and remodeling the injured tissue. Even if ice did as advertised, we probably don’t need to use it anymore. Voodoo Floss is an amazing recovery tool popularized by American Physical Therapist Kelly Starrett. In a word, no. Here are some ideas: - A crutch, walking stick, or moon boot will allow you to find your comfort level of loading without going overboard. The evidence of whether ice can achieve this is mixed. I am glad to know now that ice is unwise to use when we really want full healing. We also need to appropriately evacuate any waste as well. RICE stands for rest, ice, compression, and elevation and is currently the most widely recognized and performed acute injury management protocol in the world. We can optimize swelling removal with other techniques that don’t come with side-effects. 1. Since then, icing has been the standard treatment for injuries and sore muscles due to its ability to relieve pain immediately in a cost-effective manner. As pain, swelling and inflammation are necessary responses to an acute injury, why then do we apply ice in order to stop/prevent the above from occurring? It\'s just the build-up of waste yet to be evacuated from the area. Do what you feel you can responsibly. But I am no longer a spokesperson on its behalf. As a result, we need movement to best clear swelling, not immobility and general surface compression. The idea is simple. It makes sense to apply ice for something like a nasty cut above your eye. Local ice is not recommended based on its ability to delay the healing process further. The difference here is that the immediate goals outweigh any long-term consequences. Rinse and repeat as many times as you can. Read “The Next Evolution of Healing” by H.E.M. It’s also part of most post-surgical protocols and the foundation of every first aid course. Otherwise, there’s no healing. I love this article so much, as it vindicates my everlasting skepticism about the rationale for using ice therapeutically. Contact Us … And on the surface all of this makes sense. Instead, we want to assist our body in its ability to move through these processes quickly. Those represented by Your Wellness Nerd do not take responsibility for possible health consequences of any person following the information provided. Using gravity can help facilitate this process. But here we are anyway. Some feel massage isn\'t appropriate for an injured area. But this blood flow carries cells that support the inflammatory process needed for healing. It absolutely is but I find the right type of massage is key. Click for more information on Voodoo Floss bands The idea here is to wrap up the injured area so it\'s comfortably tight. If pain prevents you from sleeping, affects you mentally or impacts your life in other areas, by all means, consider it. Again, rest doesn’t help this at all. Conclusion Despite decades of use, it\'s time to reconsider your stance on icing an injury. This is advantageous for better sleep, decreased stress and overall recovery. Dr. Gabe Mirkin Changed His Mind Perhaps the most compelling reason to stop following the RICE protocol comes from Dr. Gabe Mirkin himself. This content is strictly for informational and educational purposes only. Never treat with ice for more than 30 minutes, and remove the pack immediately if the injury appears bright pink or red. Here\'s what happens to the healing process when you ice an injury: Inflammation We know ice restricts blood flow. The idea here is to wrap up the injured area so it’s comfortably tight. Although an automatic response there are things that negatively affect the healing process: So with all this in mind, it raises a very important question. Inflammation: The first phase is the inflammatory response initiated by our immune system. I know ice or alternating ice and heat are often used to treat e,g. Again, the passive Lymphatic system needs muscle activation to facilitate swelling removal. Why We Ice an Injury Keeping the above in mind, the following are usually the four reasons we ice an injury: reduce swellingreduce inflammationpain reliefwe know we should And we do this under the guise of the RICE protocol: Rest from activityIce applied for 15-20 minutesCompression on at all timesElevation of the injured area above the heartPain relief and anti-inflammatory medication often accompany the RICE protocol Ice is known to be a very useful pain reliever and effective at restricting blood flow through vasoconstriction of blood vessels.

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