A recent article in Training and Conditioning brought my attention to the use of ice by hands-on therapist. The article in question compares the benefits of Biofreeze, a common ice substitution product manufactured by Performance Health, Inc. (the manufacturers of Thera-band) and actual ice. If you want to read it, check it here (but keep in mind of who actually paid for the research).
A question clients often ask is: "should I ice it?".
The answer is: it depends.
As a rule of thumb when an muscular injury occurs, we need to control the swelling that occurs with tissue damage. The swelling (or edema to be technical) is a natural reaction stemming from the release of serous fluid and blood from the damaged structure. It is important to contain the fluids to prevent adjacent area to be damaged as well by the increase in pressure. To do this, the traditional response to a sprain or a strain in the acute stage (24 to 48 hours after the injury) is R.I.C.E. or Rest, Ice, Compression and Elevation.
The ice constricts blood vessels and lymphatic vessels, helping to slow the release of fluids in the area.
Beyond the acute stage of the injury, ice can help numb the pain but it doesn't really help speeding the healing process. If the area is re-injured (if the rest part of the treatment hasn't been followed :)), icing can help control secondary swelling.
Some precautions need to be applied when working with ice:
- do not apply ice to the skin directly: to prevent potential frost damage to the superficial layers of the skin, it is better to wrap the ice in a towel.
- do not apply the ice for more than 20 minutes to the same area: this again to prevent frost damage to the skin and superficial tissue.
- frozen peas or corn bags make great ice bags than can be reused again and again. Don't eat the vegetables if they have been thawed and refrozen.
- Biofreeze or other ice substitution product can also be applied. Carefully wash your hands after application.
Keep moving!
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