Physical therapist tells you whether you should apply ice after an exercise injury!

But recently, many people are very interested in "whether you should ice after injury". Dr. Gabe Mirkin, who invented the principle of RICE acute injury treatment in 1978, published an article in 2014, "Why Ice Delay In Recovery, I refuted that I had invented RICE in the past, believing that ice compress will delay tissue repair, but it is not good for tissue in recovery.

　　Why is it recommended that patients should first apply ice after receiving it?

　　Review the inflammation reaction first

　　Inflammation reaction is the key to the repair of body tissues. The injured cells locally release histamine, causing blood vessels to dilate and perfusion of the affected area, and bring in a large number of cells that repair tissues. But at the same time, the inflammation reaction will also cause local "red, swelling and fever." The side effects of pain make you swell and painful after being injured.

　　What is the use of ice compress?

　　When ice compress is applied to the affected area, it will tighten the local blood vessels, close the blood vessels that were originally opened due to histamine, reduce local blood perfusion, reduce inflammation reactions, and reduce the symptoms of redness, swelling, and heat pain. This is why ice compress can reduce swelling and relieve pain. However, at the same time, ice compress also reduces the amount of repair cells entering the affected area and slows down the recovery speed of the affected area.

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　　What did Dr. Gabe Mirkin say?

　　I: Reducing the inflammation reaction will also reduce the recovery speed of tissues

　　From the invention of steroids in 1948, an anti-inflammatory medicine emerged in the medical community, because wherever steroids were taken, there would be no pain, and the whole body would be healed. However, in the long run, it is not as beautiful as it appears. Those injected wounds not only did not heal, but in the long run they become more fragile and more susceptible to injury, not to mention other systemic side effects. Steroids are the "most powerful anti-inflammatory drugs", which almost completely stopped the inflammation reaction.

　　So after that, the medical community changed to using "non-steroid anti-inflammatory drugs", that is, anti-inflammatory drugs with less effective efficacy. Common Punaburn, Ss, or Salonbas, thermal analgesic tapes, etc., and many pure natural Chinese medicine patches also contain anti-inflammatory drugs.

　　So in terms of anti-inflammatory ability and rate :

　　　　steroids ] Nonsteroid anti-inflammatory drugs ]]] Ice Compression

　　　2: Ice Compression is not good for athletes who need to return to the court quickly after injury

　　Athletes use ice compress most often after injury. Those who are concerned about the NBA will find that if a player is injured, they will immediately ice compress on the sidelines and then take a break for a while before returning to the court. Gabe Mirkin believes that this is inappropriate. Although ice compress can quickly relieve pain, it also reduces muscle strength, speed, endurance and coordination... etc. Therefore, it is recommended that ice compress be warmed up within five minutes, after achieving the swelling effect, you can start warming up and wait to return to the court.

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3. You can still apply ice, but it is not recommended to ice for too long

　　In the last paragraph of the article, it is recommended that patients still follow R after being injured. ICE principle, but ice application requires an appropriate amount. After 10 minutes of ice application, rest for 20 minutes and repeat once or twice. In addition, there is no need for ice application for more than six hours after injury.

　　So why is it recommended to ice application after injury?

　　Overyone is not an athlete and does not need to return to the field quickly. What you need is to prevent inflammation and relieve pain so that you can go back to work. Even if the tissue repair is slow, it doesn’t matter, so many people will apply sore medicine before going to work. If you tell him that the problem of applying sore medicine will be delayed for a long time, he will still apply it to work.

　　Take ankle sprain as an example: using ice to help reduce swelling and relieve pain, so that the ankle can move in a larger range without causing pain, so that it can really help reduce swelling quickly, and at the same time, it also allows the blood vessels blocked by edema to unblock and help repair tissues. The affected area that was originally painful due to severe inflammation reactions will only cause local compression if it is hot compressed at this time. It is more swollen and painful, and may also hinder the blood flow and delay the condition for longer.

　　Whether ice compress is an ordinary person who treats himself. If you need it, you still have to go to the hospital and clinic to personally evaluate and diagnose, because the stickiness after the wound is damaged, limited mobility, muscle weakness, etc., or the fundamental problems are no longer what you can see. These are the most troublesome.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search. "Fitness Bar Network" or "Click to scan and follow")

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