![]() In case of a recent or acute injury, you can apply ice for 10 minutes, followed by removing ice for 20 minutes and repeating this therapy once or twice on the injured area. This lack of blood flow can lead to tissue death and may lead to permanent nerve damage. Mirkin concluded after applying ice, and the blood vessels do not open for hours. But the dangerous side effects of vasoconstriction we don’t know. Researches show that applying ice to the damaged area prevents the release of IGF-1, therefore, delays healing.Īs we only know that ice reduces swelling and inflammation, and we also know that ice causes vasoconstriction to the blood vessels. IGF-1 hormone helps the damaged tissue to heal, reconstruct and repair. These cells (macrophages) release a hormone known as Insulin-like growth factor (IGF-1) to the damaged cells. Mirkin explained that when you damage your soft tissues like a fall, sudden twist, or a muscle pull, the immune system reacts by sending inflammatory cells known as macrophages to the damaged tissues. Let’s talk about healing and inflammation.ĭr. ![]() Mirkin’ss article – why ice delays healing. Mirkin wrote – “Trainers have employed my “RICE” principle for a long time, but today it appears that both the complete Rest and Ice may delay healing, instead of helping. Mirkin composed a blog post updating his stance on the recommendation to use the R.I.C.E method to treat sports injuries.ĭr. Now, after a lot of debate over ice delays healing, icing is bad. Gabe Mirkin in 1978 introduced the RICE method for treating soft tissue injuries sustained either from sports or any other physical activity. Now here comes the debate nowadays many researchers claims that –ĭoes ice delay healing? Does ice slow healing?ĭr. ie temporarily reduces the nerve activity. Ice also reduces the propagation of nociceptive neural stimulation to the brain, decreasing pain and muscle spasms. It causes vasoconstriction that reduces blood flow to an injured area, significantly minimizing swelling and inflammation that causes pain. Yes, ice therapy helps reducing swelling. Ice therapy is also referred to as cryotherapy. What ice therapy does? Does ice help swelling? Does ice reduce swelling? This is the most important step in the RICE method as ice therapy reduces or minimizes swelling and inflammation that causes pain. The answer is quite simple: restricting the period of immobilization to a span of less than a week, the negative effects of immobilization could be minimized. Now here the question arises how many days should one rest? A longer rest period increases muscle atrophy and muscle wasting. One can get back to sports activities as soon as he/she does not feel pain. Mirkin also concluded, one can use and move the injured part as long as the movement does not increase pain or discomfort. Hence, the rest period should be long enough so that the patient can use the affected limb with the vast majority of function restored and pain essentially gone.Īs Dr. Sometimes not resting properly can lead to the risk of abnormal repair or chronic inflammation. This enables the scar tissue to link or connect the injured muscle stumps to resist further contractions generated by forces without re rupturing. Studies reveal that a short period of rest or immobilization is beneficial, but it should be limited to few days after the injury. How long should one rest?Ī study was conducted on the effect of immobilization on muscle healing. So It’s better to stop using and avoid putting weight or pressure on the injured area (sprained ankle) for at least two days. For example, someone has suffered moderate to a severe ankle sprain, or in case someone has twisted his ankle or knee, and he is continuously putting weight or pressure on the sprained ankle.
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