When should I Ice?

Knowing what injuries to ice can make or break recovery. Below you'll find a quick guide on what injuries you should ice and how often to do so. 

After a run or workout

• Apply ice immediately after your workout. The sooner ice is applied the sooner swelling reduces and healing is initiated.
• 20 minutes is the recommended time to ice. Any longer and you risk causing harm.
• In order to maximize your healing process, it is important to stay consistent with icing. Four to five times a day is the recommended amount.

Injuries

Ice packs are most commonly used for acute injuries. A recent injury that is inflamed should receive ice treatment as soon as possible. Icing reduces swelling, bleeding into the tissues, muscle spasms and soreness. Chronic injuries can benefit from icing to ease the over use. This helps control the inflammation and pain.

Are Ice Bath’s Beneficial?

Ice Baths are commonly relied on, and sometimes mandatory for professional level teams, after pushing yourself to the limit on the field or track. Submerging your body into a freezing bath not only cools you down after an intense workout but also regenerates your body. The ice promotes healing of the muscles by reducing the opportunity of swelling, allowing your muscles to recuperate.

Most Common Sports Injuries & Treatments

Sprained Ankle:

• Most sprained ankles heal themselves on their own aided with the right at-home treatment.
• Taking weight of the ankle, compressing the ankle with a wrap or brace, and icing regularly will reduce both pain and swelling. 

Groin Pull:

• Compression, icing in 20-minute increments, and resting will most likely repair the groin.
• Returning to physical activity too soon may turn it into a long-term issue.

Hamstring Strain:

Hamstrings may take up to 12 months to recover fully due to continuous stress caused by walking. Resting and icing your leg repeatedly throughout the day is very important for the recovery of the hamstring.

Shin Splints:

Allowing your body to rest is vital in order to promote healing. Ice is also extremely helpful to ease pain and limit swelling.

Knee Injury (ACL Tear)

At home treatment for this injury begins with resting. Rest is necessary for relieving weight on the knee. Icing and compressing the knee help the healing process move along. Propping your knee on an elevated surface while icing is also beneficial.

Knee Injury (Patellofemoral syndrome)

• Patellofemoral pain can be a slow recovery so it is important to be patient.
• Along with continuing with low- intensity exercise, the R.I.C.E method should be practiced repeatedly.
• Resting, icing, compressing and elevating your knee help speed up the recovery time along with reducing pain and inflammation.

Tennis Elbow (Epicondylitis)

• First step to recovery is to limit the activity of the elbow until the pain reduces.
• Ice the elbow in 20-minute increments to reduce inflammation and consider adjusting movements that increase stress on the elbow.

Our recommendations:

• Use real ice when recovering from any injury not an gel pack.
• 20 minutes on 20 minutes off (repeat)
• Ice 20, their products use real ice and provide mobility and stability when icing an injury.