Icing injuries can be the one of the most Important immediate treatment steps for acute injuries v.d. sprains and strains, overuse injuries, contusions and bruises.
Why Ice a Soft Tissue Injury?
Applying ice to a soft tissue injury can help Reduce swelling and inflammation by reducing blood flow to the injured area. Ice also provides temporary pain relief after an acute or traumatic injury. In order to get the best result, it's Important to ice the injury During the 48 hours after the injury, before the swelling becomes advanced.
Ice therapy reduces đó the temperature of the injured tissues by 10 to 15 degrees for short, repeated periods of time also now to have the best results.
For Soft Tissue Injury, Ice Massage Is Best
Ice massage is the most effective method of applying ice to an injury. The research regarding the use of ice on soft tissue injuries Continues to support the following guidelines for icing an injury. These steps result in the best treatment Outcomes for many acute sports injuries.
How to Perform an Ice Massage
The easiest way to Perform ice massage on an injury is to freeze water in a small paper cup. Rip the cup to expose the ice. With the injured body part elevated above the heart (if possible) to Reduce swelling, massage the injured area. Keep moving the ice in a circular motion for 10 minutes; never hold it in one place. As the ice melts, tear down the sides of the cup big expose the rest of the ice.
Tip: So you always have a handy way to do ice massage, keep small paper cups filled with water in your freezer.
Repeating the Ice Massage
The most effective and safest use of ice has been found with a repeated application for 10-minutes at a time. Allow the injured body part to warm for at nhất an hour before Repeating the ice massage. Using repeated, rather than continuous, ice applications helps sustain reduced muscle temperature without compromising the skin. It also Allows the superficial skin temperature to return to normal while deeper muscle temperature Remains low.