Icing & Injury Recovery
Copyright © 2007 GP Sports & Nutrition, Inc. All rights reserved
Other Works By :
Gregory Haughton
Injuries can be frustrating and tends to burden the mind and body. When you are injured, your body protects the injured area by producing inflammation, which is the complex biological response of vascular tissues to harmful stimuli. Inflammation which runs unchecked tends to lead to a host of diseases, such as hay fever, arteriosclerosis, and rheumatoid arthritis.. However, sometimes the body doesn't know when to stop swelling. This is where the power of ice does its magic. When a cold pack is applied to the injured area, it significantly reduces the metabolism at the injury location. This expedites the body’s ability to healing itself. This magic formula “ICE” also acts as an analgesic to slow down and block pain impulses. Here is what GP Sports & Nutrition found to be true about applying ice to injuries:
· The use of ICE Slows the inflammation and swelling that occurs after injury.
Most pain is accompanied by some type of inflammation, and addressing
the inflammation also helps reduce the pain.
· ICE helps to relieve the pain by numbing sore tissues.
· ICE slows the nerve impulses in the area, which interrupts the pain-
Ice should be applied immediately after the injury occurs. This will achieve the best result in reducing the bleeding, swelling and pain. Ice constricts the blood vessels and temporarily reduces blood flow or circulation to the injured area. As a result, the blood flows more freely into injured area bringing with it the nutrients necessary to heal the injury.
When icing the injured area never applies the ice directly to skin; this may cause ice burn and further skin damage. Make every attempt to use an ice pack, this will provide the best protection for the skin.
Ice should be applied 8 – 10 minutes on, 15 minutes off three to four times each
session. Repeat this action every 4 – 5 hours for the first 48 – 72 hours. If
the injured area is the leg or hamstring, sitting in a bathtub with ice water a few
feet deep is appropriate. Never use ice treatment on any injured area for more than
15 -
If you have a circulation problem be careful when you apply ice any area of your body because you may do more damage to yourself. If you continue to experience swelling, numbness or discomfort, stop the treatment immediately. Remember, some people are more sensitive to cold than others, and ten minutes treatment for you maybe equivalent to 5 minutes for them. Use your judgment at all times.
Compressing the injured area is the next approach when treating the injured area. This is when you wrap the injured part in an elastic bandage to compress the injured area. This actually achieves three things; it reduces the pain, swelling and bleeding to the area, by restricting the flow of fluid to that body part. For a perfect wrap make sure you bandage both above and below the injured area, but try not to wrap it too tightly because you may cut of the supply of blood which may lead to additional damage.
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