Instructions For Proper Icing
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| Important: Ice is not a cure all, and may mask the symptoms of a condition that requires the attention of a doctor. However, if done correctly the icing procedures below can be beneficial in any stage of healing. |
Icing done correctly can be a lot of benefit, done incorrectly can cause more damage.
What does this mean?
You want to ice for 15 min at a time, and then have the ice off for at least 45 min
before you ice again. At least 3 times per day in the beginning.
Why?
If you ice for 12 min or less your body will see the area as just cold, and will try to warm it up. It
will do so by opening up the blood vessels (vasodialation) allowing more fluid into the area. More
fluid will mean more inflammation, more scar tissue, and more damage. BAD. Do Not Do This.
If you ice for 15 min, your body will realize that the area is not warming up and will then decrease
the size of the blood vessels (vasoconstriction). This will decrease the inflammation in the local
area resulting in less scar tissue, less swelling, and faster healing with less residual symptoms.
GOOD. Please Ice Correctly.
However, that does not mean that more is better. If you ice for 20 min or more the area will go
into what is called the Hunnington Response, causing alternating vasoconstriction and
vasodialation. This means that you are spending more time to get less benefit (Does not make a
lot of sense).
Remove the ice from the area for at least 45 min to allow the area to return to normal
temperature. If you ice again too soon the area may respond too quickly and will add the new ice
onto the previous time resulting in the Hunnington Reaction --> less benefit.
This means you can ice once per hour 15 on + 45 off = 1 hour
In the beginning you should ice as many times as possible. The more you can decrease the
inflammation and swelling in the area the less scar tissue you will have, less long term symptoms
will be present, and less you will have to rehabilitate to pre-injury status.
What does this mean?
You want to ice for 15 min at a time, and then have the ice off for at least 45 min
before you ice again. At least 3 times per day in the beginning.
Why?
If you ice for 12 min or less your body will see the area as just cold, and will try to warm it up. It
will do so by opening up the blood vessels (vasodialation) allowing more fluid into the area. More
fluid will mean more inflammation, more scar tissue, and more damage. BAD. Do Not Do This.
If you ice for 15 min, your body will realize that the area is not warming up and will then decrease
the size of the blood vessels (vasoconstriction). This will decrease the inflammation in the local
area resulting in less scar tissue, less swelling, and faster healing with less residual symptoms.
GOOD. Please Ice Correctly.
However, that does not mean that more is better. If you ice for 20 min or more the area will go
into what is called the Hunnington Response, causing alternating vasoconstriction and
vasodialation. This means that you are spending more time to get less benefit (Does not make a
lot of sense).
Remove the ice from the area for at least 45 min to allow the area to return to normal
temperature. If you ice again too soon the area may respond too quickly and will add the new ice
onto the previous time resulting in the Hunnington Reaction --> less benefit.
This means you can ice once per hour 15 on + 45 off = 1 hour
In the beginning you should ice as many times as possible. The more you can decrease the
inflammation and swelling in the area the less scar tissue you will have, less long term symptoms
will be present, and less you will have to rehabilitate to pre-injury status.
| Wilson Chiropractic 2000 W Kettleman Ln, Suite 104 Lodi, CA 95242 Phone: 209 - 334 - 6947 Office Hours 8:30 - 1:00, 3:00 - 7:00 Mon - Fri |
Benefits of proper icing procedures:
|
| Dr James Wilson, Chiropractor |
"Look well to the spine for the
cause of disease"
Hippocrates
(The Father of
Modern Medicine)
cause of disease"
Hippocrates
(The Father of
Modern Medicine)
