How Long to Ice an Injury ... And when NOT to Ice It
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- Опубліковано 16 тра 2024
- Ice for an injury is a controversial topic. Some people say that icing an injury is bad for it, while others believe that ice will speed up the healing process. As sports physio Maryke explains in this video, the truth, as backed up by research, is somewhat more nuanced. She clarifies when to ice an injury and when not to do it. She also advises how long to ice an injury and how often.
👉 Get your ice packs for injuries on Amazon:
✅ Medvice 2 Reusable Gel Ice Packs - Adjustable - geni.us/OhwGc
✅ Elitehood Reusable Ice Bag - geni.us/k59cDD
✅ Clever 24 Disposable Ice Packs - No Freezer Needed - geni.us/lQyB
🌟Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: www.sports-injury-physio.com/
📽️Video you may find useful:
▶️When to Use Ice or Heat for a Sports Injury: • When to Use Ice or Hea...
▶️When Should you Take an Ice Bath? • When Should you Take a...
📚Chapters:
00:00:00 Introduction
00:00:49 Is icing injuries bad for you?
00:02:22 Does icing speed up healing?
00:02:43 When is icing useful?
00:04:22 What to avoid
00:06:43 How to apply ice safely
00:09:49 How we can help
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References:
Bleakley, C. M., McDonough, S. M., & MacAuley, D. C. (2006). Cryotherapy for acute ankle sprains: a randomised controlled study of two different icing protocols. British Journal of Sports Medicine 40(8), 700-705.
Kernozek, T. W., Greany, J. F., Anderson, D. R., Van Heel, D., Youngdahl, R. L., Benesh, B. G., et al. (2008). The effect of immersion cryotherapy on medial-lateral postural sway variability in individuals with a lateral ankle sprain. Physiotherapy Research International 13(2), 107-118.
Kinzey, S. J., Cordova, M. L., Gallen, K. J., Smith, J. C., & Moore, J. B. (2000). The effects of cryotherapy on ground-reaction forces produced during a functional task. Journal of Sport Rehabilitation 9(1), 3-14.
Schaser, K. D., Disch, A. C., Stover, J. F., Lauffer, A., Bail, H. J., & Mittlmeier, T. (2007). Prolonged superficial local cryotherapy attenuates microcirculatory impairment, regional inflammation, and muscle necrosis after closed soft tissue injury in rats. The American Journal of Sports Medicine 35(1), 93-102.
Surenkok, O., Aytar, A., Tuzun, E. H., & Akman, M. N. (2008). Cryotherapy impairs knee joint position sense and balance. Isokinetics and Exercise Science 16(1), 69-73.
Thorsson O, Lilja B, Ahlgren L, Hemdal B, Westlin N. The effect of local cold application on intramuscular blood flow at rest and after running. Medicine and Science in Sports and Exercise 1985 Dec;17(6):710-713.
Wassinger, Myers, J. B., Gatti, J. M., Conley, K. M., & Lephart, S. M. (2007). Proprioception and throwing accuracy in the dominant shoulder after cryotherapy. Journal of Athletic Training 42(1), 84-8.
👉Some links here are to places where you can buy something relevant to this video. If you do, we may get a small commission at no extra cost to you. - Навчання та стиль
👉 Get your ice packs for injuries on Amazon:
✅ Medvice 2 Reusable Gel Ice Packs - Adjustable - geni.us/OhwGc
✅ Elitehood Reusable Ice Bag - geni.us/k59cDD
✅ Clever 24 Disposable Ice Packs - No Freezer Needed - geni.us/lQyB
If you buy anything via these links, we may get a small commission at no extra cost to you.
I learn so much from this lady!
One of the most useful videos I've seen. Thank you.
Glad to hear that!
Very clear explanation of how/when to use ice, thanks!
Very welcome!
Can't Thank enough you covered everything ❤ beautifully #Totally understood and clear now😊
I'm so glad!
Brilliant. I learn something new every time I watch your presentations. Pretty cool isn't it? Thanks for educating me.
So nice of you
Thanks again for this yet another useful and professional video! Do you possibly have a similar video concerning the regular use of moderate heat as a prophylactic way to loosen one's muscles? I've got used to gently press, rub and massage the muscles of my back (from neck/shoulders down to the glutes) against a warm bathroom wall heater/radiator (made up of several horizontal water pipes) for some 30 minutes daily, even if I don't have any particular or aching muscular condition. It gives me a very good sensation and feel so much relaxed afterwards. Sometimes I ask myself if it's good for my health in the long run getting "addicted" to this kind of prophylactic thermal therapy. Looking forward hearing from you soon! Thanks again!
Hi there,
Thanks for sharing!
Here's what we know about heat vs. ice. It's focused on injuries, but hopefully you'll find some of the info useful.
ua-cam.com/video/U_9gjff7ICU/v-deo.html
I agree it's a good idea to avoid any anti-inflammatory medications after an injury including the ointments. I have found that these have made me feel better in the short-term but actually worse in the long term whereas for me using ice has been a game changer. I even used it on a tooth problem and managed to avoid having a tooth taken out though I hasten to add that you should never put ice inside your mouth you put it onto your cheek for a toothache. I have had the odd ice burn but have always recovered quickly from these. I only use ice for up to two days after an injury. I have found that it is okay to put ice directly onto skin but you have to keep moving it and only do it for a short period of time. In my experience ice has speeded up healing. I have also found the converse to be true that using heat after an injury can make it a lot worse. It would be interesting to watch a video on the topic of how to increase one's protein level. I am aware that a lot of the protein powders that are available can be toxic and that it's not just about eating more protein but having the right combination of amino acids in the foods that one eats if one is vegetarian.
Yes, getting enough protein when vegetarian can be tricky - a nutritionist or dietician will be better placed to help you with that.
Can I put in a request? I'd love to know kind of shoes you guy's like would recommend, and for varied sports. It's getting hard to know what shoe is really meant for what and the versions in each.
Personally I have the odd ball narrow foot with very long toes. I'm a big time supinator with rather flat feet uses a lot of lateral movements and toe splay. Not seeking feedback for this, just wanting to mention how different feet can really be.
V.interesting. Post ACL replacement, it was recommended that I should use a cold therapy machine. I can't remember the suggested dosage but it was quite a lot and for a few weeks, even though I had very little pain.
What do you think of these, and importantly, what dosage would you prescribe?
I've never worked in a place where patients had access to cold therapy machines so I can't really say. I know the knee is often prone to excessive scarring if the it remains super swollen after surgery but it is something that I would only employ if the patient needs it. I'm not up to date with the research for ACL surgery so can't offer any stats for recovery using routine icing vs. not.
Thanks for the video. I strained my hamstring twice in last 3 months, last time 6 weeks ago. Should I still use ice on it r times a day as well as heat. Thanks
No, at this point doing your rehab is the most important thing. Ice and heat won't add much to recovery at 6 weeks.
Marayka I logged onto your website and it looks like you don’t see patients. Can you recommend another choice? I was really hoping to book with you. Thank you for this video!
Hi there,
The physio team I put together are all very experienced, so you can book a video consultation with any of them.
Or you can tell me more about what kind of injury you have via our contact form - maybe I can recommend someone who is especially good with that kind of injury. www.sports-injury-physio.com/contact
@@SportsInjuryPhysio thank you so much will do!
Great explanation. My partner used ice on her knee while working on line and unfortunately time flew to over an hour and it was only the sharp pain that made her realise she over done it. I hope she didn't do any damage. Please let me know if there are any consequences?
I really can't answer this because I've not checked her knee - if it feels fine now, then it is likely OK. But if she is worried about it and it doesn't feel the same as before the icing session, then it might be best to consult a doctor and have it checked.
Thank you for your reply. Luckily her knee is fine and I think she learned not to get caught up on line while icing her knee. @@SportsInjuryPhysio
This is basically a call for help and I pray I find a solution as soon as possible. please read 🙏. I’m 16 years old and almost 2 years ago I developed left shoulder pain. Didn’t think anything of it and kept lifting. Over the 2 years I have now developed knee, ankle, both shoulders, and both elbow pain. Those joints I mentioned click and are sort of crunchy. I can do everything a normal person would do, but it causes pain even when resting after doing activity. I don’t know if this is osteoarthritis since none of my family members have it. I also have crunchy wrists and my hips click, but don’t have pain in those 2 areas. I can think of times I might have injured some joints I mentioned that hurt me, but not sure if it’s that or a disease such as arthritis or osteoarthritis. Any help is appreciated.
The best thing to do is go and see a physiotherapist who can assess it for you and then give you a proper diagnosis.
@@SportsInjuryPhysio I wanted to know your opinion based off your experiences with other people/what you know, I have an appointment this monday but just wanted to have a second opinion but Thankyou!
My physiotherapist says early in the injury as she says, but you don't do this indefinetly
But ice warms up after 10 minutes! You'd have to keep switching to a colder ice pack to maintain the coolth!
Yes, indeed.
I been doing it all wrong strapping gel packs all night to the knee. It also moves the wife to her side of bed in middle of night.
😂that is definitely a step up from cold feet in bed!
I've been soaking my right foot in a tub of iced water (2 mins) followed by lukewarm (2 mins)for a total of 12 mins for an insertional achilles tendinopathy for a couple of months now. Do you think this is helpful for my injury? Even though I'm feeling better my heelbone (I think mainly to do with the fact I've been using orhtotics/insole which raises my foot and protects my heelbone) hasn't healed properly yet (it's been almost 3 months).
Ice won't really help your Achilles heal. I discuss the most effective treatments for Achilles tendinopathy in this video: ua-cam.com/video/H1nfgU1amvg/v-deo.html
You can find more tips for insertional Achilles injuries in this one: ua-cam.com/video/mWUzsQILzWA/v-deo.html