Why ice to begin with?
Ice is used to limit the injury-induced damage by reducing the temperature of the tissues at the site of injury and consequently reducing metabolic demand, promoting vasoconstriction and slow or limit bleeding. Also used for its ability to reduce pain by increasing threshold levels by increasing nerve conduction latency to promote analgesia.
What’s the latest research on icing?
Research shows that both ice and complete rest may delay the healing response. Almost no evidence has been found to support use of icing that helps speed up the healing process. It is now thought that swelling is a necessary component of proper healing. Inflammation is similar to how the immune system attacks orther foreign invaders. So, during an injured state the body sends inflammatory cells called macrophages to damaged tissues. Insulin-like Growth Factor 1 is released and plays a vital role in helping the damaged tissues rebuild, repair and heal. Ice has shown to prevent the release of IGF-1 and could delay healing due to vasoconstriction.
So, to ice or not to ice?
Ice CAN help reduce pain but latest research suggests at most for 5min on and 20min off. Been noted that no benefits from ice occur more than 6hours after initial injury. No specific action prevents IGF-1 completely so healing will start no matter what. Balanced training and movement has been seen to promote health healing superior to immobilization especially in grade I or II sprains or strains.
Uninjured tissues can be damaged by inflammatory mediators when hanging around too long. Ice can reduce the “secondary injury” and this may be the biggest benefit to icing.
Conclusion:
Ice will NOT stop healing but may slow recovery while preventing some secondary damage to surrounding tissue. Icing for no more than 5min at a time within 48 hours of the injury is the happy medium. Active recovery is gold standard to recovery.
