Ice for an injury is a controversial topic. Some people say that icing an injury is bad for it, while others believe that ice will speed up the healing process. As sports physio Maryke explains in this video, the truth, as backed up by research, is somewhat more nuanced. She clarifies when to ice an injury and when not to do it. She also advises how long to ice an injury and how often.

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🌟Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: https://www.sports-injury-physio.com/

📽️Video you may find useful:
▶️When to Use Ice or Heat for a Sports Injury:    • When to Use Ice or Heat for Treating ...  
▶️When Should you Take an Ice Bath?    • When Should you Take an Ice Bath?  

📚Chapters:
00:00:00 Introduction
00:00:49 Is icing injuries bad for you?
00:02:22 Does icing speed up healing?
00:02:43 When is icing useful?
00:04:22 What to avoid
00:06:43 How to apply ice safely
00:09:49 How we can help

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References:
Bleakley, C. M., McDonough, S. M., & MacAuley, D. C. (2006). Cryotherapy for acute ankle sprains: a randomised controlled study of two different icing protocols. British Journal of Sports Medicine 40(8), 700-705.

Kernozek, T. W., Greany, J. F., Anderson, D. R., Van Heel, D., Youngdahl, R. L., Benesh, B. G., et al. (2008). The effect of immersion cryotherapy on medial-lateral postural sway variability in individuals with a lateral ankle sprain. Physiotherapy Research International 13(2), 107-118.

Kinzey, S. J., Cordova, M. L., Gallen, K. J., Smith, J. C., & Moore, J. B. (2000). The effects of cryotherapy on ground-reaction forces produced during a functional task. Journal of Sport Rehabilitation 9(1), 3-14.

Schaser, K. D., Disch, A. C., Stover, J. F., Lauffer, A., Bail, H. J., & Mittlmeier, T. (2007). Prolonged superficial local cryotherapy attenuates microcirculatory impairment, regional inflammation, and muscle necrosis after closed soft tissue injury in rats. The American Journal of Sports Medicine 35(1), 93-102.

Surenkok, O., Aytar, A., Tuzun, E. H., & Akman, M. N. (2008). Cryotherapy impairs knee joint position sense and balance. Isokinetics and Exercise Science 16(1), 69-73.

Thorsson O, Lilja B, Ahlgren L, Hemdal B, Westlin N. The effect of local cold application on intramuscular blood flow at rest and after running. Medicine and Science in Sports and Exercise 1985 Dec;17(6):710-713.

Wassinger, Myers, J. B., Gatti, J. M., Conley, K. M., & Lephart, S. M. (2007). Proprioception and throwing accuracy in the dominant shoulder after cryotherapy. Journal of Athletic Training 42(1), 84-8.

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