There are right and wrong ways to use ice for injuries | The Podiatrist and yourfeetnz
Ice treatment is most commonly used for acute injuries. If you have a recent injury (within the last 48 hours) where swelling is a problem, you should be using ice treatment. Ice packs can help minimize swelling around the injury.
Ice packs are often used after injuries such as an ankle sprain have occurred. Applying an ice pack early and often for the first 48 hours will help minimize swelling. Decreasing swelling around an injury will help to control the pain.
Ice treatments may also be used for chronic conditions, such as overuse injuries in athletes. In this case, ice the injured area after activity to help control inflammation. Never ice a chronic injury before activity. An athlete who has chronic hip or knee pain that increases after running may want to ice the injured area after each run to reduce or prevent inflammation.
Ice is a vaso-constrictor (it causes the blood vessels to narrow) and it limits internal bleeding at the injury site. There is controversy as to whether continued application of ice results in a sudden vasodilatation of the blood vessels and if so, at what time this response begins and how often a cycle of constriction and dilation occurs.
To ice an injury, wrap ice in a thin towel and place it on the affected area for 10 minutes at a time. Allow the skin temperature to return to normal before icing a second or third time. You can ice an acute injury several times a day for up to three days.
Ice for no more than 20 minutes at a time, as too much ice can cause frostbite. More ice does not mean more relief.
Heat treatments should be used for chronic conditions to help relax and loosen tissues, and to stimulate blood flow to the area. Use heat treatments for chronic conditions, such as overuse injuries, before participating in activities.
Do not use heat treatments after activity, and do not use heat after an acute injury. Heating tissues can be accomplished using a heating pad, or even a hot, wet towel. When using heat treatments, be very careful to use a moderate heat for a limited time to avoid burns. Never leave heating pads or towels on for extended periods of time, or while sleeping.
Moist heat is best, so you could try using a hot, wet towel. You can buy special athletic hot packs or heating pads if you use heat often. Never leave heating pads on for more than 20 minutes at a time or while sleeping.
More about ice
• Sometimes ice may not be ideal for certain injuries, but there are still times when it can help an athlete out.
• Drinking ice water can lower your core temperature enough during training or racing on hot days to boost endurance. And putting ice on highly vascular areas during a race can be very beneficial too.
• Cryotherapy in the form of ice baths isn’t recommended for recovery and icing an area of soreness has not been linked to reducing delayed onset muscle soreness (DOMS), but cold baths may be beneficial. Cold baths or showers can help speed recovery, but this does not mean to sit in a bucket of ice: the idea is not to try to numb your body. If you have an area of your body that is tight or sore, say your calves, then you may help the healing and recovery by standing in a cold bucket of water. Make it cold enough so the ice slowly melts in the water.
See The Podiatrist if you have any injuries.
Posted on August 12, 2013, in Contact a Podiatrist, What is a Podiatrist, Your feet and tagged ACC, ankle injury, arch pain, arch support, athletes, Athletic shoe, auckland podiatrist, auckland podiatrists, auckland podiatry, auckland sports podiatry, Caron Orelowitz, cold, compression, Foot, foot orthotics, foot pain, ice, inflammation, injuries, injury, knee injury, ligaments, muscle damage, muscles, orthoses, orthotics, podiatrists remura, remuera podiatrist, remuera podiatry, running, sports injuries, sprains, strains, The Podiatrist, your feet. Bookmark the permalink. Leave a comment.