Recently, I incurred an injury when a baseball, hit very hard, met my shin bone. What resulted within the next hour was a giant, melon-sized contusion. Immediately after my game, I went to a nearby gas station to purchase one of those 10 lb. bags of ice. I applied it on my leg for the drive home and continued to leave it on all night. I then iced for about 3 more days, off and on. I also applied a compression sock and elevated my leg, lying on my back. Unfortunately, I did not take a picture that evening, but I did for the next few days after. By morning, after the first night, the contusion had shrunk about 50%. See pictures below.
This event leads me to my blog on icing. There are many reasons I tell patients to ice. Research has shown that after a very new injury, the sooner you ice, the lesser amount of swelling that results (typically 15-45 minutes after assault). The ice’s properties will slow down the body’s metabolic process to allow a better and a quicker healing time. This is what happened to my tumor-sized contusion. You’re body usually over-responds to injury because it can’t distinguish how bad the damage is initially and swelling results, trying to protect the area. The biggest point to note about swelling is that the more swelling there is, the more “cell-death” that takes place. This is because the swelling puts pressure on healthy cells and cuts off necessary nutrients, as well as blood and oxygen.
Other instances in which I tell people to ice are for chronic neck and low back strains. It’s the same concept as above: even if you have no visible swelling, it doesn’t mean there isn’t swelling at all. Sometimes you can’t even see it. You should ice after you having poor posture all day, or lifting, or doing an activity that is new to you, or one that you have not performed in a while. Icing will allow your body to heal faster and better. So if you feel an ache, or have a new injury, it’s probably best to start icing!
Now, you may be wondering when it is appropriate to use heat, instead of ice. Well, you'll just have to stay tuned for the next blog to answer that question!
Icing, Compression, Elevation for 24 hours...(Imagine how much bigger this bruise was!)
Icing, Compression, Elevation at 48-60 hours after injury
Kinesiotape can also help disburse and assist healing (will cover in another blog)
Icing, Taping, Compression, Elevation after 72-100 hours.
Your #1 Fan,
Justin