Ice Ice Baby

September 21, 2015


So, you've been told to ice your injury - big deal, how's that gonna help?


Ice is a little miracle worker when it come to healing, here's why:


• Pain reduction. 
• Decreases swelling.
• Localises inflammation.
• Lowers the temperature.

• Constricts blood vessels - keeping secondary injuries such as bruising to a minimum. 

 

Use a gel ice pack or bag of frozen peas (wrapped up in a cloth), cooling sprays are very popular but don't penetrate any further than the skin - avoid them.


Apply ice for 10 - 15 minutes, let the skin return to normal temperature, then repeat twice more - up to 4 times a day. 

 

If you're training hard (and you are brave enough to do this) a cold shower after a workout will give the whole body the benefits mentioned above whilst decreasing DOMS and reducing recovery times. 

 

What about heat? 
Lots of folks like to apply heat, especially on a back strain - if your injury is less than 72 hours old, stick with the ice - I'll talk more about applying heat in my next post....

 

Thanks for reading!

 

 

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