How best to use ice – find out how to treat injuries immediately!

There is always confusion whether to use heat therapy or cold therapy for pain and injuries. Each of these therapies when used correctly can help to hasten recovery and accelerate healing. But how do you know when to use them and why? Here is our guide to the effective use of ice.

Ice Pack (Cold Compression or Cryotherapy)

Ice numbs the injury by slowing down the nerve conduction and therefore relieves pain.

It also causes vasoconstriction i.e. narrowing of the blood vessels thus reducing the blood flow which reduces the fluid build-up. Ice also helps to reduce muscle spasm, bleeding and redness associated with inflammation.

WHEN?

In the first 72 hours following injury (inflammatory phase).

Acute pain or new swollen / inflammed injury.

Sprains, strains, contusions, or post exercise.

HOW?

Apply ice pack for not more than 20 minutes every 2 hours. Also, a ten-minute break in a split 20 minutes session (two sessions of 10 minutes each) gives similar results. Do not use on open wounds.  Follow the rule of P.R.I.C.E. for acute pain and injuries.

P- Protection

R- Rest

I- Ice

C-Compression

E-Elevation.

WHAT?

• Crushed ice wrapped in a damp towel or a plastic bag.
• Ice pack wrapped in damp towel.
• A pack of frozen vegetables wrapped in damp towel.
• Chilled water dip for extremities.

*Always keep a layer of protection between the skin and ice pack to avoid irritation*

When to Avoid?

Circulatory problems, Cold Hypersensitivity, Poor or Absent Sensation, Diabetes, Infection, Raynaud’s Disease, Rheumatoid Arthritis, Malignancy, Ischemia, Arteriosclerosis and Cardiac Conditions.

Side Effects

• Frost bite.
• Nerve or Tissue damage.
• Slow wound healing.
• Exception

Lower back and neck pain. These acute pains are usually caused by muscle spasm rather than tissue damage. Hence, new onset pain in this region should be treated by heat and not by cold