by Matilda Willows

Created on: December 25, 2011   Last Updated: December 26, 2011

Ice therapy, also known as Cryotherapy, is one of the most effective pain-relieving techniques for sports injuries. It is effective, because if applied immediately after the injury, it can decrease the damage done, reduce muscle spasm and relieve pain among other benefits. It’s cheap, easy, convenient and effective, however, knowing the correct way to using ice therapy for strains, sprains and bruises is paramount to its efficiency. The following article provides the essentials of using

ice therapy correctly for sprains and strains to maximize recovery.

Immediacy of application

The effectiveness of ice is largely dependent upon using it straight after any injury, as its healing potential greatly decreases after about 48 hours after the injury. So, the common phrase 'the sooner the better' is applicable here. The ice can be applied in a couple of ways, either by a frozen blue ice pack or a Ziploc bag filled with crushed ice or ice cubes. However, whatever method of ice application is being used, make sure that there is a layer of thin cloth between the ice applicator and the skin – to prevent frost bite and prevent discomfort. Alternatively, if not using a later of material as protection, ensure that the ice is being constantly moved to give an ‘ice massage’.  

Apply directly

The ice should be applied directly (of course with the thin layer of material between the skin and ice applicator, unless the ice is constantly being moved to give an ‘ice massage’) to the area of injury, and move the ice application from time to time around the injured area.

Keep injured body part elevated

One important factor when using ice therapy is to make sure the injured body part is kept elevated above the level of the heart, as this will aid to reduce the swelling and pain. Try to keep the injured body part raised as long as possible, especially the first 24 – 48 hours after the injury.

Be aware of the time limit

Another important factor to consider when using ice therapy is to not use it for too long - as this can do more harm than good. Ice therapy is an excellent pain-relieving and injury rehabilitating therapy, but it does have a time limit, which is around 15 - 25 minutes. If the ice is left longer than that, it could damage the tissues and cause frost bite.

Space between repetitions

Since ice therapy is so effective especially immediately after an injury, it can be applied more times than just once. After the first session, wait for 45 minutes or so before re-applying the chilled ice-applicator (either ice pack or Ziploc bag of crushed ice/ice cubes).

The above mentioned advice provides the essentials in using ice therapy correctly to attain maximum efficiency of its effectiveness. If used correctly, and immediately, ice therapy can provide substantial amounts of pain and injury relief to any strain or sprain.

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