Ice
vs. Heat
Your game winning spike playing beach volleyball gives you
hero status and a sprained ankle because of an awkward landing. Your opponent
on the other side of the net isn’t much better off from the knot left on his
forehead from the volleyball bouncing off his head. And now that the game’s
over, you’re at a crossroads on how to treat your injury: heat or ice?
The answer is: use ice! Swelling and inflammation is the
body’s reaction to common injuries. Nerve impulses and blood flow are working overtime
causing additional stress and pressure on your joints and muscles. Your first
order of business is to slow this process down, and applying ice does just
that. Similar to a local anesthetic, ice works to reduce swelling, numb sore
tissues and decrease blood flow. Applying heat does the opposite…ice is the way
to go.
If you have an ice pack…you’re in business. Simply apply to
the swollen area: 15 minutes on, 15 minutes off as often as is practical. A bag
of frozen veggies works about the same. But to really kick it up a notch, use
“wetted ice”, which is a bag containing ice and water. In The Journal of
Athletic Training, research has shown “wetted ice” to be far more effective at
lowering and maintaining intramuscular temperature. Water acts as a conductor
for the coldness of the ice and allows the bag to better conform to the
affected area than a rigid ice pack.
Wrap the bag of “wetted ice” in a towel and apply for the
first two days after your injury. After that…you’re ready to switch to heat. This
will help get the blood flow going, boost nutrient absorption and get you back
on the road to whatever life has to throw at you…including volleyballs.
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