Does ice really help after injury?
Discussion
I was sent an article today, from which the below is taken, which questioned the use of ice as a recovery method. I was wondering what people thoughts were as
I tend to avoid cryotherapy after a sports injury and just rely on rest combined with reducing the mobility of the injured area.
"Research on the efficacy of ice is, in fact, more tepid than many might think. “Ice is commonly used after acute muscle strains, but there are no clinical studies of its effectiveness,” noted a 2012 study in the British Journal of Sports Medicine. Some studies say this practice could be counterproductive in the long run. “Topical cooling (icing) . . . seems not to improve but, rather, delay recovery from eccentric exercise-induced muscle damage,” according to a 2013 study published in the Journal of Strength and Conditioning Research.
And yet since the late 1970s, medical practitioners have often treated an injury with RICE (rest, ice, compression and elevation). It’s an easy formula to remember: RICE is nice. The term was coined by Dr. Gabe Mirkin, a former assistant professor at the University of Maryland, in the bestselling Sports Medicine Book published in 1978. But even he has changed his mind. “Nobody believes in rest anymore,” he says. “You can get a hip replacement and you’re on the bike 12 hours after surgery.” As for ice, “there is no data to show that ice does anything more than block pain,” he says. “And there is data that shows it delays healing.” The mnemonic he made famous, however, remains prevalent. “RICE is just something that stuck—and it’s wrong,” Mirkin adds. “I’m partially responsible for this misinformation.”
I tend to avoid cryotherapy after a sports injury and just rely on rest combined with reducing the mobility of the injured area.
"Research on the efficacy of ice is, in fact, more tepid than many might think. “Ice is commonly used after acute muscle strains, but there are no clinical studies of its effectiveness,” noted a 2012 study in the British Journal of Sports Medicine. Some studies say this practice could be counterproductive in the long run. “Topical cooling (icing) . . . seems not to improve but, rather, delay recovery from eccentric exercise-induced muscle damage,” according to a 2013 study published in the Journal of Strength and Conditioning Research.
And yet since the late 1970s, medical practitioners have often treated an injury with RICE (rest, ice, compression and elevation). It’s an easy formula to remember: RICE is nice. The term was coined by Dr. Gabe Mirkin, a former assistant professor at the University of Maryland, in the bestselling Sports Medicine Book published in 1978. But even he has changed his mind. “Nobody believes in rest anymore,” he says. “You can get a hip replacement and you’re on the bike 12 hours after surgery.” As for ice, “there is no data to show that ice does anything more than block pain,” he says. “And there is data that shows it delays healing.” The mnemonic he made famous, however, remains prevalent. “RICE is just something that stuck—and it’s wrong,” Mirkin adds. “I’m partially responsible for this misinformation.”
RICE is a first aid treatment (first hour), Rest - stop what your doing and sit down before you faint/fall, Ice - cool it to soothe the initial pain, Compress - to help reduce any swelling, Elevate - again to reduce any swelling. This is not ongoing treatment.
Cooling or heating an area will soothe it but wont aid recovery.
For a more long term treatment see a doctor, take pain killers, keep it moving but stop any strenuous/impactful exercise of that area tapering back in after a week or so, don't rest it, don't compress it. Both these will likely have negative effects on recovery.
This is from my experience, im not a doctor.
Cooling or heating an area will soothe it but wont aid recovery.
For a more long term treatment see a doctor, take pain killers, keep it moving but stop any strenuous/impactful exercise of that area tapering back in after a week or so, don't rest it, don't compress it. Both these will likely have negative effects on recovery.
This is from my experience, im not a doctor.
Edited by Foliage on Monday 15th February 11:03
Variation of temperature can help recovery...I broke my ankle a few years ago and once I was back on two feat (ish) the ankle used to swell a lot during the day. I used to have to use a shower head to run cold then hot water for two minutes at a time for 12 mins to increase blood flow and reduce swelling....used to make a massive difference.
I think ICE is an immediate thing to help keep the initial swelling down no ?
I think ICE is an immediate thing to help keep the initial swelling down no ?
I was under the impression immediate ice and compression was to delay/reduce and/or prevent excessive swelling. That is all. If that phase of the body's immediate response can be curtailed it should aid the next phase as the swelling (i.e. protection) hasn't been allowed to over develop?
Well that is my understanding anyway
Well that is my understanding anyway
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