Is Ice Helpful or Harmful in Treating Injuries?
Lindsay Knake
| 3 min read
With a minor injury, a common method of treatment is rest, ice, compression and elevation, or R.I.C.E.
But growing evidence suggests ice may not always be the best remedy for certain injuries. Let’s take a look at icing and when and how you should apply it.
How does the body respond to an injury?
When you injure a muscle or roll an ankle, your body responds with inflammation, increased blood flow and possible swelling to the injured area. This is a normal response meant to begin the process of tissue repair. Inflammation, which is different than swelling, is the first step of three in the healing process. It is followed by repair and remodeling, according to the Sport Journal. Swelling is the end of the inflammation process and is the body’s way of removing the waste byproduct of damaged tissue. The body’s lymphatic system removes the fluid.
How does ice affect injuries?
For decades, the common response has been to reduce swelling and halt inflammation immediately. Harvard physician Dr. Gabe Mirkin developed the R.I.C.E. protocol in 1978, and applying ice to soreness and injuries to stop the swelling and reduce inflammation has been the standard since. While icing can help with pain management, more recent research has found little evidence that ice does anything to promote healing and may even delay long-term adaptations for athletes, according to Parker University. Dr. Mirkin has since changed his mind on icing.
While chronic inflammation may contribute to health conditions such as rheumatoid arthritis, acute inflammation is part of the body’s natural healing process. Icing stunts this process and slows the healing process. Icing restricts blood flow and the blood cells to bring oxygen and nutrients required for tissue repair, according to a study. Prolonged icing can reduce blood flow for hours and even damage tissue.
What should I do if I have an injury?
If you have a sports injury or minor bump or bruise, stop your activity and rest. In the next few days, try active recovery for minor injuries and muscle soreness, according to the Sports Journal. Gently move the affected area to prevent immobilization and reduced range of motion. Easy walking or rotating a joint increases the blood flow and lymphatic drainage necessary for healing. Don’t push through pain, however, and don’t continue workouts as normal until you are healed.
If you suffer a significant injury and cannot move, have severe pain or swelling that persists, seek medical care immediately. Talk to your primary care physician about serious injuries or injuries that are not healing.
There are uses for ice in the short term for pain management or to help reduce pain from headaches, according to the Mayo Clinic. Ice can also help bring down a fever and is an important treatment for heat-related illnesses like heat exhaustion and heat stroke.
For muscle tension, applying heat can help relax the muscles and provide relief. Using a heating pad, a hot shower or bath or a heat wrap are all ways to find relief with ongoing soreness or tension.
Image: Getty Images
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