When it comes to treating soft tissue sports injuries such as muscle strains, RICE (Rest, Ice, Compression, Elevation) therapy is the most widely accepted protocol. The idea is that you apply a cold pack to the injured area with modest pressure, and elevate the body part to allow blood to flow out from the area during treatment and reduce inflammation. Oh yes, and lay off exercising the injured area! I have personally used this for years and it has worked fine for me.
Now comes a study from the Cleveland Clinic showing that one of these recommendations, applying ice to reduce swelling, actually delays healing by preventing the body from releasing IGF-1 (Insulin-like Growth Factor-1), a hormone that helps heal damaged tissue (Federation of American Societies for Experimental Biology, November 2010)
When you have a muscle injury, your immune system sends inflammatory cells to the damaged tissue to promote healing. Certain cells called macrophages rush to the damaged tissue to release IGF-1 which helps heal muscles.
Now the Cleveland Clinic recommends that treatments for an acute injury include Rest (stop exercising), Compression and Elevation (to reduce swelling), but no ice. The premise is that healing is delayed by the use of cold packs or ice, which blocks the immune response to injury.
I disagree with this approach. In my opinion, the elimination of ice for treating injuries is short-sighted. The Cleveland Clinic recommendations overlook one important additional benefit of ice therapy: the thermal pump. Icing an injured area pushes blood away from the area, as arteries and capillaries constrict when cooled. Along with this stagnant blood, toxins resulting from the injury are also pushed out. When the ice is removed and the area is allowed to return to normal body temperature, fresh blood flows back in, bringing in healing nutrients, increasing circulation, and improving healing.
Icing is most important in the first 48 hours. Thereafter, the natural inflammatory response can be left alone, unabated, to bring on healing. The idea is to CONTROL the amount of inflammation, NOT ELIMINATE it. Too much inflammation results in additional pain and immobilization of the area, which retard the individualâ€™s desire to move and rehab the area.