psynz,
There is a lot of debate on the effects of ice - what application of cryotherapy actually does, what true effects take place, etc. Tthere is not a lot of research (if any) to truly state that “Ice decreases inflammation” post-injury. I have read studies relating to edema reducing, but not true inflammation.
Then there is also the discussion of a possible decrease in performance due to cryotherapy application. Here is an article abstract which discusses both of the previous arguments (Effect of local cold-pack application on systemic anabolic and inflammatory response to sprint-interval training: a prospective comparative trial - PubMed) and states “Local ice therapy immediately following sprint-interval training was associated with greater decreases in both pro- and anti-inflammatory cytokines and anabolic hormones supporting some clinical evidence for possible negative effects on athletic performance”.
And here is another study discussing the outcomes of cryotherapy usage (Does Cryotherapy Improve Outcomes With Soft Tissue Injury? - PubMed) which says it decreased pain levels, but "The exact effect of cryotherapy on more frequently treated acute injuries (eg, muscle strains and contusions) has not been fully elucidated.
Additionally, the low methodologic quality of the available evidence is of concern. Many more high-quality studies are required to create evidence-based guidelines on the use of cryotherapy."
Now before you get the impression that I am anti-ice, I’m not. Do I use it myself and have athletes I work with use it, yes in certain situations. Do I feel that it is overused a lot in the clinical setting and there isn’t much evidence to support its usage, yes I do.
IMO, most people use ice because that is what they were taught and it is what has always been used on injuries. You also have to realize what you are using the ice for specifically and know what benefits you are looking to get.
Ice will decrease pain and spasming, which can help a lot with injury recovery. With the decrease in pain and spasm, you promote movements which will facilitate injury. But there are also other methods that work to help decrease pain and spasm, so you have to find what works best for you.
Through research articles though, I am a big fan of cryotherapy to reduce edema, in conjunction with a milk massage to flush out the edema.
One interesting read, if you want to get a good look into the opposition side to ice is “Don’t Ice That Ankle”. I think it brings up a lot of great points and I use the techniques in that book a lot myself.
I am not and am proud to not be a “black and white” type person - I rarely fall to one extreme opinion or another and usually fall somewhere in the middle, always willing to hear other opinions and willing to adapt my own. When people get to those “extreme” opinions and say it is either “THIS” or “THAT”, you end up getting skewed points of views that are just trying to validate their own opinion rather than find the truth.
To end on an interesting physiological note (before this turns into a novel), lets look at the physiological effects of ice. Ice causes vasoconstriction of blood vessels (makes blood vessel diameter smaller). The ice will work from the outside of the body and work inwards, so superficial tissues will be effected first before deeper tissues.
The two main blood vessels in the body are arteries (bring blood toward extremities) and veins (bring blood away from extremities). Veins are more superficial and arteries are deeper. So by applying ice, vasoconstriction will occur first at the veins and then at the arteries.
So by looking at things in a simplistic physiological perspective, by applying ice you may be slowing down the blood leaving the area before you slow down the blood coming to the area, which would be the opposite of what you would want to occur if you want to decrease swelling and inflammation.
Just food for thought. But again, I do use ice myself in specific situations for a variety of reasons, but I have written and rambled too much as it is. I am interested to read other people’s opinions as well.