Like most treatment techniques, cold therapy (like using an ice bag) is not without its drawbacks. In addition to the uncomfortable sensations of CoBAN (Cold, Burning, Aching, and Numbness) experienced during the first several minutes of cold application, ice also increases the stiffness of collagen fibers. These fibers are found throughout the body and can cause discomfort or even pain when the tissues containing them are stretched/lengthened while the collagen fibers are cold and stiff. You may have experienced this phenomenon if you’ve ever iced your calf/Achilles and then tried to walk immediately after removing the ice bag (or if you’ve had to sit outside in cold temperatures for an extended amount of time and then tried to stand up and walk). The “stiffness” you experience in these instances is due to the increase in collagen fiber stiffness caused by cold temperatures. From a functional standpoint, this side-effect of putting ice on a muscle can reduce the muscle’s effective strength, temporarily reduce the muscle’s usable length and flexibility, and place the muscle and nearby joints at an elevated risk of suffering an injury.
The goal of all injury treatment techniques is to maximize the treatment’s therapeutic effects while minimizing the negative effects of the technique. One great way to reap cryotherapy’s benefits for a muscle injury while avoiding the muscle stiffness that can result from the treatment is to ice on a stretch.
Icing with the muscle “on a stretch” does not mean icing “while actively stretching the muscle.” Instead, icing on a stretch uses an external force (a wall, an elastic wrap, etc.) to place the muscle in a slightly lengthened – but still comfortable – position. You are not trying to increase the muscle’s flexibility. Essentially, what you’re trying to do when you ice a muscle on a stretch is position the muscle so that when the ice inevitably causes it to temporarily shrink and stiffen, you will still be able to use the muscle and associated joints in the largest range of motion possible. The exact amount of stretch placed on the muscle will depend on the specific muscle being treated and the individual’s level of flexibility.
The best types of injuries to ice on a stretch are:
- muscle contusion (bruise)
- mild or moderate muscle strain
- subacute muscle strain of any gradation (with the approval of your treating medical professional) subacute indicates that the injury has progressed out of the first stage of healing and has very little active swelling
- generalized (muscle) pain
- muscle soreness
- chronic or subacute tendinitis
If you are having kneecap pain and you need to ice your quadriceps, don’t crank on your leg to get your calf to touch your hamstring. This just crunches your kneecap into your thigh bone, making your kneecap pain and injury worse.
No comments:
Post a Comment
Please read this site's Comment Policy before posting your comments:
The comment function on these articles is not intended to be used to discuss personal medical histories or problems. Any comments received that are deemed to be personal questions or comments will be removed from the website. One appropriate way to address personal concerns or medical issues is to use the site's contact form. Another appropriate way to address personal medical issues is to see a qualified medical professional in your area.
Additionally, comments judged to contain potentially offensive material will be edited or deleted as deemed appropriate. Hateful comments or statements that attack other visitors will be deleted.
Comments identified as potential spam will be deleted from the site.
By submitting your comment, you indicate that you have read and agree to the comment policy.