Ok, so you “pulled ya hammy”, “rolled your ankle” or “tore a muscle”... ICE RIGHT?
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To cover this efficiently & swiftly, I first need to cover “The Inflammatory Response”. Following an injury our innate immune system fires off a series of orders to protect the tissue from further, excessive damage & initiate healing (Chen L, et al., 2017). This is identified as redness, heat, pain, swelling & reduced function. Damaged tissue will prompt the release of chemical signals (histamine/prostaglandins/cytokines), causing blood vessel dilation, leaky capillaries & the attraction of Neutrophils (and eventually, Macrophages). From here, phagocytosis occurs (removal of damaged/dead cells/pathogens), increased blood flow (oxygen, nutrients) + clotting proteins & fibrin, resulting in “healing”. (Marieb & Keller, 2008).
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For decades we’ve been told that ICE is a MUST for minor & sterile injuries (Dresden, 2018). Sprains, strains, contusions, tears, pulls...ICE can “help” control the inflammatory response & promote healing. But does it?
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Ever heard of R.I.C.E? (Rest/Ice/Compression/Elevation). Dr Gabe Mirkin coined the term in 1978, but has since recanted his snappy 4 letter acronym, stating “Ice and complete Rest may delay healing, instead of helping.” (Mirkin, 2015). The thought process being, ice interferes & blunts the inflammatory response, ultimately slowing down the “healing” by reducing the vascular influx of oxygen, nutrients, platelets/fibrinogen for haemostasis & white blood cells for phagocytosis (Marieb & Keller, 2008).
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In conclusion, evidence shows that ice has NO positive effect on healing outcomes (Collin, 2008), and does disrupt the inflammatory process (Singh, et al., 2017). However, ice can be a very effective pain reliever (Hohenauer, et al., 2015).
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Key takeaways: ⬇️⬇️
•Ice is not a suitable option for healing outcomes.
•For aches/pains, heat treatments work well (Petrofsky, et al., 2017).
•Ice can reduce pain in small doses & may ease discomfort (swelling).(Hohenauer, et al., 2015).
•Pain free Movement & Blood flow are optimal for healing post injury. (Mika, et al., 2016). (Schnabel, et al., 2004).
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