Ice for Injuries

Occasionally, an unfortunate consequence of an active lifestyle is the occurrence of injury. If you have experienced an injury, you may also have asked yourself: should I use ice as a treatment choice? Read on and see:

Q: TO ICE OR NOT TO ICE? THAT IS THE QUESTION

A: First and foremost, it is greatly beneficial to be diagnosed and treated by a qualified health care professional like the dedicated professionals at Athlete’s Care. However, generally speaking, for most ‘common’ injuries, ice can be an effective part of a rehab protocol.

Q: HOW DO I PROPERLY ICE AN INJURY?

A: It is important to apply ice as soon as possible after the injury. Ice should be applied repeatedly for durations of 10 to 15 minutes allowing the body part to warm up a bit in between (the smaller the body part affected, the less time required). This protocol should be followed for up to 3 days depending on the severity of the injury. Most injuries that won’t require further therapy from a professional can be treated in 2 days or less with ice. It helps to wrap the ice to the injured body part using ACE bandages. This helps to hold the ice in place. It also frees up your hands (assuming your hand isn’t what’s injured). Remember: never apply ice directly to the skin. Over exposure to ice can cause soft tissue or nerve damage.

Q: WHAT TYPE OF ICE SHOULD I USE?

A: There is no right answer (or wrong answer) here. You can use a ‘blue gel’ ice pack, a bag of frozen vegetables (peas are particularly well suited) or a ‘good old bag of ice’. Malleable packaging is more suitable than a rigid ice package because it can mold to the contours of your body. If you use a frozen vegetable package, do not eat the vegetables. Repeated exposure to a ‘thaw freeze’ cycle can spoil the contents.

*For a more thorough and comprehensive report click here for Dr. James Ho’s article “Using Ice for Injuries”