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How Long to Ice an Injury ... And when NOT to Ice It

Ice for an injury is a controversial topic. Some people say that icing an injury is bad for it, while others believe that ice will speed up the healing process. As sports physio Maryke explains in this video, the truth, as backed up by research, is somewhat more nuanced. She clarifies when to ice an injury and when not to do it. She also advises how long to ice an injury and how often. 👉 Get your ice packs for injuries on Amazon: ✅ Medvice 2 Reusable Gel Ice Packs - Adjustable - https://geni.us/OhwGc ✅ Elitehood Reusable Ice Bag - https://geni.us/k59cDD ✅ Clever 24 Disposable Ice Packs - No Freezer Needed - https://geni.us/lQyB 🌟Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: https://www.sports-injury-physio.com/ 📽️Video you may find useful: ▶️When to Use Ice or Heat for a Sports Injury:    • When to Use Ice or Heat for Treating ...   ▶️When Should you Take an Ice Bath?    • When Should you Take an Ice Bath?   📚Chapters: 00:00:00 Introduction 00:00:49 Is icing injuries bad for you? 00:02:22 Does icing speed up healing? 00:02:43 When is icing useful? 00:04:22 What to avoid 00:06:43 How to apply ice safely 00:09:49 How we can help ------- 🖥️Some of the software we use to run our online physiotherapy practice: ➡️ Website hosting and management - Wix: https://geni.us/AFJ8LK ➡️ Appointment scheduling - Acuity: https://geni.us/zf6t ➡️ Video consultations - Zoom One (Pro): https://geni.us/MXVy6 ➡️ Rehab exercise library - Wibbi: https://geni.us/5QVD1 (Free trial plus discount via this link) ➡️ Patient satisfaction survey - Typeform: https://geni.us/nddjZ ➡️ In-house task planner - Notion: https://geni.us/W2JanX ➡️ Patient notes - Cliniko: https://geni.us/3LLu7Km (Get £30 off your subscription via this link) ➡️ Bookkeeping - FreeAgent: https://geni.us/Vk0UHec (Get 10% off your subscription via this link) ➡️ Taking online payments - Square: https://geni.us/YhkAHO (Sign up with this link to get a choice of rewards from Square) ---------------------------------------------------------------------------------------------------------------------------------------------------- If you want to show your appreciation for the advice you found here, you can support my channel by making a donation via PayPal: https://bit.ly/SIP-channel ---------------------------------------------------------------------------------------------------------------------------------------------------- References: Bleakley, C. M., McDonough, S. M., & MacAuley, D. C. (2006). Cryotherapy for acute ankle sprains: a randomised controlled study of two different icing protocols. British Journal of Sports Medicine 40(8), 700-705. Kernozek, T. W., Greany, J. F., Anderson, D. R., Van Heel, D., Youngdahl, R. L., Benesh, B. G., et al. (2008). The effect of immersion cryotherapy on medial-lateral postural sway variability in individuals with a lateral ankle sprain. Physiotherapy Research International 13(2), 107-118. Kinzey, S. J., Cordova, M. L., Gallen, K. J., Smith, J. C., & Moore, J. B. (2000). The effects of cryotherapy on ground-reaction forces produced during a functional task. Journal of Sport Rehabilitation 9(1), 3-14. Schaser, K. D., Disch, A. C., Stover, J. F., Lauffer, A., Bail, H. J., & Mittlmeier, T. (2007). Prolonged superficial local cryotherapy attenuates microcirculatory impairment, regional inflammation, and muscle necrosis after closed soft tissue injury in rats. The American Journal of Sports Medicine 35(1), 93-102. Surenkok, O., Aytar, A., Tuzun, E. H., & Akman, M. N. (2008). Cryotherapy impairs knee joint position sense and balance. Isokinetics and Exercise Science 16(1), 69-73. Thorsson O, Lilja B, Ahlgren L, Hemdal B, Westlin N. The effect of local cold application on intramuscular blood flow at rest and after running. Medicine and Science in Sports and Exercise 1985 Dec;17(6):710-713. Wassinger, Myers, J. B., Gatti, J. M., Conley, K. M., & Lephart, S. M. (2007). Proprioception and throwing accuracy in the dominant shoulder after cryotherapy. Journal of Athletic Training 42(1), 84-8. 👉Some links here are to places where you can buy something relevant to this video. If you do, we may get a small commission at no extra cost to you.