When should you ice?

It has been the status quo for decades… When you’re hurt: rest, ice, compression, elevation. In recent years, though, research and experience have started to question this recipe. Naturally, there’s a lot of speculation floating around these days, so we wanted to provide a clear take on the big question: Should I ice?

Should I Ice?

The answer: it depends!

I know, really clear, right? Well, it all depends on 3 things:

  1. The nature of the injury
  2. The Location
  3. Other treatments being administered

This is as simple as we can make it:

Do Ice:

  • Acute injuries…but not too much or too soon!

With an acute injury, you will see lots of swelling (inflammation). It is a normal and healthy reaction to injury, it’s your body’s way of healing and cleaning up the mess. You don’t want to stop healing! You should be giving the body part adequate rest and compression during this time, though. Especially in the limbs where swelling tends to pool and not recirculate due to gravity. Swelling is good but should act as a constant rinsing, flushing in good stuff and flushing out the bad. If you sprain your ankle but continue to spend 8 hours a day walking on it, gravity is going to make the swelling sit in your ankle. Not helpful. So if you’re not taking good care of your ankle, ice and elevation may help your body through this process. It’s self-sustaining if you are resting as you should be.

Also, don’t think that ice is going to magically heal your injury Icing all day long is not helpful and can actually hinder the healing process explained above. Only ice an acute injury if:

    1. You are re-insulating the area (not resting like you’re supposed to) and/or
    2. It has an alarming amount of swelling (baseball to softball size).
  • Post-surgery

This has the same general guidelines as the “acute injury” explained above, plus a little more. Surgery hurts, it’s an extreme version of an acute injury. Pills help but aren’t 100% effective or ideal. Ice can numb an area that is painful, helping you to sleep and go about your day without being miserable. I’ve been there with knee surgery, if it wasn’t for a little ice and Ibuprofen, I probably wouldn’t have slept…which is bad for healing!

  • Pain ModerationIf ice is the only thing that stops your pain, then it’s the only thing that stops your pain! You need to get through your day and ice is better compared to any kind of drugs. Just makes sure, again, that you aren’t relying on ice to fix you pain. You still need other help.

Don’t Ice:

  • Chronic overuse conditions, i.e. tendinosis/tendonitis, fasciitis, spasms. Read above. Unless you’ve got an unnecessary amount of swelling or need pain management, icing isn’t going to increase healing. Particularly in chronic, overuse condition swelling isn’t a cause, it’s a symptom, and just treating the symptom without treating the cause is pointless.
  • For more than 20 minutes at a time. After 20 minutes, the blood flow actually reverses and increases inflammation.
  • Infections. You want inflammation to bring white blood cells to the area to fight the infection, gentle heat is a better choice.

5 Mistakes to Avoid After a Car Accident: A Guide to a Smooth Recovery

November 14, 2023

Don’t Make These 5 Mistakes After a Car Accident Getting into a car accident can be a distressing experience, but it’s important to stay calm and make the right decisions in the aftermath. Unfortunately, many people make common mistakes that can have serious consequences for their well-being and legal rights. In this article, we will…

Read More

The Overlooked Link Between Your Jaw and Neck Pain (and How to Fix It)

October 26, 2023

Do you deal with chronic neck stiffness, pain, and headaches? Have you tried everything to find relief with no lasting results? According to our favorite dentist Dr. Rebecca Taylor, you may be overlooking a key piece of the pain puzzle – your jaw. In this blog and corresponding podcast, we’ll dive into the vital connection…

Read More

Bounce Back from a Crash: How Chiropractic Care Can Help Heal Auto Accident Injuries

September 28, 2023

When it comes to auto accidents, injuries are unfortunately a common occurrence. From minor fender-benders to more severe collisions, these accidents can result in various injuries that can impact your overall well-being. Fortunately, at Head 2 Toe we offer a holistic approach to healing and have an excellent track record for treating auto accident injuries.…

Read More

The Real Deal on Pregnancy and Chiropractic Care

August 31, 2023

If you’ve ever pondered whether chiropractic treatments and pregnancy go hand in hand, you’re in for a treat. You might have heard the common myth that chiropractic care is off-limits during pregnancy. However, we’re here to bust that myth wide open. Thanks to the expert insights of Dr. Tim, as heard on the popular podcast…

Read More

Decoding Low Back Pain: Unmasking the Misconceptions about Sciatica

August 17, 2023

Do you often experience a shooting pain that starts in your lower back and radiates down your leg? If so, you may be suffering from sciatica or maybe not. In order to understand what’s going on we have to start looking at what sciatica is and what causes it? It’s time to debunk the misconceptions…

Read More

Beware the Backyard: Protecting Your Low Back

August 10, 2023

The serene backdrop of our backyards often conjures images of relaxation, family barbecues, and a touch of weekend gardening. Rarely do we associate this calming space with potential health hazards, especially to our lower backs. Yet, a recent episode on our very own “Movement is Medicine Show” featuring Dr. Ashley aimed to shed light on…

Read More