"Clinical Protocol for Cryotherapy" or "How to ice your injury"

Applying ice is an extremely common and effective way to treat a variety of injuries.
Inflammation? Apply Ice! Something hurts? Ice it!  Vodka-Cran? Add some ice! ... wait no.....
 
Anyways, with the application of ice being such a common suggestion to help alleviate pain, here is the best method for use.

10 minutes on/10 minutes off/10 minutes on
 

• Icing provides a local anaesthetic, and will control inflammation (blood going to a joint). It will reduce edema, local blood flow, decrease muscle spasticity and decrease recovery time. Inflammation is typically a good response to injury, but the body is unable to control it and it can lead to the production of scar tissue.
• Blood vessels expand maximally every 7-13 minutes during the application of ice, and as the tissues reach 15 degrees C, the blood vessels begin to dilate (iciing is meant to constrict the vessels) as a protective mechanism. If the ice is applied for too long, the body will send blood because it thinks the tissues is dying.
• Therefore, apply ice for 10 minutes max to avoid this possible negative indication, and then remove it for 10 minutes
• The recovery period of 10 minutes will allow a lower starting point of tissue temperature for the second application and therefore provide even more benefit

 
Remember, when you apply ice it should be AFTER activity, not before, and not during. Icing will depress nerve conduction and lead to delayed response times, increased stiffness and less than optimal performance.
 
 
Fitness Tip: How long can you plank for? The current world record is 33 minutes and 40 seconds!
Nutrition Tip:  What did you eat for breakfast this morning? On a scale of 1-nutritious, was it a good meal?
Song: Turn me on - Nicki Minaj ft. D. Guetta
(listen for the chorus, "I just want you to be my doctor, we gon' get it crackin' chiropractor!)
 
source: Dr. R. Geurriro lecture notes, Sept 26. 2011 CMCC, Toronto, ON.
source: wikipedia.com/planking
 
Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198