8,153
edits
Changes
m
<references>
no edit summary
Icing is a core part of my recovery process and I’ve consistently found it to dramatically improve muscle healing.
==The science==
I would have like to write this article based on scientific research, but there is remarkably little available. A 2004 analysis of the available research at the time stated "Currently, no authors have assessed the efficacy of ice in the treatment of muscle contusions or strains. Considering that most injuries are muscle strains and contusions, this is a large void in the literature." A 2008 study stated in its conclusion "There is insufficient evidence to suggest that cryotherapy improves clinical outcome in the management of soft tissue injuries"<ref name="x1"/><ref name="x2"/>. We'll therefore look at some anecdotal, real world experiences and recommendations.
==Common Recommendations==
The general recommendation for ice is to apply it for 20 minutes, then remove it for 20-60 minutes, repeating this cycle several times <ref name="x5"/>. The general advice is to avoid applying ice for too long as it can damage the skin. I have found while this approach does help a little, it is not as effective as leaving the ice in place for a much longer period.
==Longer Applications==
Does a longer period make sense? Well, a Study has shown that the time needed to cool a muscle varies with the thickness of the fat surrounding the muscle. To lower the temperature 1 cm into the muscle by 7 degrees C, it takes ~8 minutes of ice for 0-10mm fat, but ~60 mins for 21-30mm fat<ref name="x4"/>. This suggests that a simplistic 'apply for 20 minutes' guide is inappropriate; to impact tissue that is an inch deep would require at least an hour. One study<ref name="IceMassage"/> applied ice for 30 minutes and recorded the temperature at 1 and 2 cm into the muscle (below the fat layer). The results indicated that the minimum temperature was not reached during the application, but 6 to 9 minutes after the application finished. This suggests that 30 minutes was not sufficient to fully cool the muscle. Other factors to consider:
[[File:CIVD.jpg]]
==See Also==
* [[Icing with a Camelbak]]
* [[Which first - Stick or Ice]]?
== References ==
<ref name="x1">Does Cryotherapy Improve Outcomes With Soft Tissue Injury?
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC522152/?tool=pubmed</ref>