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You knew wrong, why you should never put ice where you are injured
Written by SOT.COM.AL 27 Shtator 2023
Forget what you've known so far. A new study has shown that ice is not the best method for treating injuries.
Ice can relieve pain, but this only lasts 20-30 minutes and has a negative effect on healing.
Check out six reasons why you shouldn't ice when you're injured:
Although ice helps treat pain immediately, it does not completely eliminate inflammation, which in the case of a sprain is helpful in advancing the healing process. Inflammation is the first normal process that the body begins to repair damaged tissue. Damaged tissue cannot be repaired without inflammation. Ice restricts blood flow and prevents inflammatory cells from reaching the damaged tissue. Blood vessels are "closed" for many hours after applying ice.
Ice slows down muscle strength, speed and coordination. A review of the medical literature found 35 studies on the effects of cooling, and most reported a decrease in strength, speed, and agility immediately after cooling.
Ice does not facilitate the smooth stretching of collagen fibers. As the physiotherapist Manos Adramis says, "The collagen fibers of the tendon have a wavy shape and become parallel to each other, depositing a load on them. Excessive strain causes minor injuries to the collagen fibers due to damage to the cross-bridges that connect them. The result is inflammation, and if the loads increase significantly, the tendon can rupture. .
The National Athletic Trainers Association for the management of ankle sprains has found that there is little or no evidence of ice healing.
Swelling – a byproduct of the inflammatory process – should be reduced from the injured area. In edema, ice does not help move fluid from the area where it accumulates. Lymphatic drainage is necessary to remove swelling. Ice has been shown not to increase lymphatic drainage.
Inflammatory cells release a hormone known as IGF -1 (Insulin Growth Factor – 1), which is mainly produced in the liver by converting the human growth hormone HGH (Human Growth Hormone). IGF-1 has been shown to improve muscle healing after injury, strenuous physical activity or fracture. In addition to the fact that muscles heal faster when blood IGF-1 levels are high, they also tend to be stronger and healthier than ever. Applying ice inhibits the release of IGF-1.