Cryotherapy is the use of cooling to treat injuries. The effects of cooling on damaged soft tissues have been researched. Although the benefits are accepted, there are varying opinions on the cooling process's duration to gain maximum benefit.
The body's reaction to an injury
An injury means tissues will have either been stretched or blood vessels damaged, and the extent of bleeding will depend on the vascularity of the tissues involved. It is important to stop bleeding as it will increase inflammation which must be cleared before the healing can start.
Cells starved of nourishment due to injury will soon die. These dying cells stimulate histamine release, causing the blood vessels to dilate, which increases blood supply and extra nutrients to help repair the damaged tissues. With an increase in blood supply, the capillary walls become much more porous with Protein and inflammatory substances pushed into the area, causing swelling.
Muscle spasm may also occur, causing the muscle to contract, helping prevent further movement. This may restrict blood flow and place more pressure on nerve endings, leading to increased pain.
By applying ice immediately after a soft tissue injury, the level of swelling and amount of blood allowed to leak out may be substantially limited. This can also be assisted by compression, elevation and rest, hence "ICER", (or more commonly "RICE)
Failure to follow the RICE protocol will increase the period of recovery from injury. If the injury is severe and not adequately managed, it may create long-term problems for the athlete.
Use of Ice
When applying ice never apply directly onto the skin, ice burns to the skin, instead wrap the ice in a damp cloth (a dry cloth will not transmit cold effectively).
There is an on-going debate over how long to apply ice. Current research suggests that during the first 24-48 hours after injury, ice should be applied for 10 minutes and repeated every 2 hours.
If the ice pack is left on for more than 10 minutes, a reflex reaction occurs (Hunting effect) where the blood vessels dilate, and blood is again pumped into the injured area, causing further bleeding and swelling.
Ice will have an analgesic effect on the injured part by limiting the pain and swelling, and muscle spasm may also be reduced. Whilst this has obvious benefits, be cautious about reducing the pain, as this may mask the seriousness of the injury.
During the first 24 to 72 hours after an injury be sure to avoid any form of heat at the injury site (e.g. heat lamps, heat creams, spa's, Jacuzzi's and sauna's), avoid movement and do not massage the injured area as these will increase the bleeding, swelling and pain.
After the initial healing period of up to 72 hours (depending on the severity of the injury), ice massage may be incorporated into treatments. By applying stroking movements with an ice pack, the blood vessels will dilate and constrict alternately bringing an increased supply of blood and nutrients to the area and increasing the rate of healing. This may be done for more than 10 minutes to increase circulation.
Ice baths have become popular in contact sports like rugby and American Football and endurance athletes. For contact sports, full-body ice baths can be considered and for sports that predominantly stress the legs, such as football, field hockey, running, etc., the immersion of the lower limbs can only be considered. Initially start with one-minute sessions and progressing to a maximum of 10 minutes over ten weeks.
Contra indications of using ice
It is important to educate anyone managing injuries, including athletes themselves on at least the primary use of ice on soft tissue injuries - early treatment is essential.
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