The Basics of Applying Ice Therapy to Strains and Sprains - Health

The use of ice as first-aid for muscle pulls and sprains is standard and ice therapy can be applied to the treatment of chronic injuries as well. Also called cryotherapy, promptly applying ice after a strain or sprain helps to ease swelling and pain thus speeding healing and preventing further damage to soft tissues

The first 24 to 48 hours after a musculoskeletal injury occurs is the acute stage. Use ice on soft tissue injuries during this period and then. Many people use a plastic bag of crushed ice or even frozen peas on injuries quite often as it is a common household remedy for minor bumps, muscular pain, and other minor injuries. When using ice to treat soft tissue injuries, however, it is important to use the correct method.

How to Use Ice Application on Strains and Sprains

A bag of ice water that is covered in towel is the best thing to use. Ice alone is not cold enough and commercial ice packs are not always consistent, either being too cold or not cold enough. Ice packs can be used in field first aid kits, however, and should be considered a good alternative for when ice is not available. A bag of frozen peas, as mentioned, can be better than nothing but using ice water is the best way to rapidly lower soft tissue temperature.

The cold packs used for sports injuries are not to be confused with the commercial ice packs that we use in coolers to keep our food cold. These are too cold to be used on injuries and they could harm the skin and nerves.

The goal of ice therapy is to lower the muscle or joint temperature and to maintain this reduced temperature during the initial recovery phase of an acute injury. For best results use a time period of approximately ten minutes. Longer time frames may damage the skin and induce pain in the muscles and making them go into spasm, which is not conducive to healing. So icing too long at once will further injure the tissues. 50 degrees Fahrenheit (ten degrees Celsius) is the target temperature.

The use of short repeated ice treatments permit the muscle temperature to stay low while the skin temperature returns to normal between applications. Direct ice application is not advised for maintaining sustained cooling of muscle tissues since there can be a reflexive heating of the tissues. Still, ice is the best option if a prompt return to play is desired as during competitive sports.

Ice application can sometimes affect reflex and coordination. Spraining your ankle and then icing it down may cause your ankle to be somewhat useless. In this case extra stability can be given by wrapping the joint in a compression bandage.

When possible after strain or sprain occurs stop training or moving at once and rest while applying ice for ten minute treatment periods. Let the skin temperature return to normal before repeating the ice treatment.

After the first 48 hours, discontinue using cryotherapy. After this initial period, prolonging the use of ice may suppress healing rather than hasten it. The use of heat on injuries should still be avoided, however, until at least 72 hours after the injury first occurs.

Please be aware that these tips are meant for informational purposes only and should not replace the advice of a qualified medical professional.

Ice therapy can be dangerous if misused, causing frostbite that could result in tissue death and serious nerve damage.

0