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A very simplistic but accurate way of understanding the benefits of ice is to understand what happens during and immediately after an injury. Whether there is a knock, pull or tear, there will most likely be some bleeding of the injured tissues and blood vessels. As well, the body will overreact to this injury by starting an inflammatory response, which is a necessary part of the healing process, but which is usually in excess of what is required. The bleeding and excessive inflammation will delay healing of the injured tissue, and possibly extend the amount of injured tissue involved.
Ice with compression and elevation will limit the amount of bleeding and inflammation, and set up an optimal environment for the body to start healing itself. Ice will also act on the conduction of the local nerves to decrease pain. Combine this with initial rest, which will again minimize any additional insult to the injured tissues, and elevation, which will help the body naturally clear away some of the swelling, and you have the complete “RICE” acronym (Rest Ice Compression Elevation).
If done quickly and properly, it can significantly reduce the time missed due to injury. Although there is definitely a time and place for heat, in these early days it will only increase the bleeding and inflammation and their negative affects on healing.
Ideally:
Initially ice for twenty minutes every hour and continue this as much as possible especially for the first 48-72 hours. Studies show ice is much more effective when applied with compression.
Continue icing after this period as long as there is still pain and swelling. |