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The most effective method of applying ice to an injury is through ice massage. In fact, the procedures for an ice massage are found to be the most effective treatment for many sports injuries.

Performing an Ice Massage

To start, you should freeze water in a small paper cup. Once frozen, the paper cup is removed to expose the ice. Afterwards, after elevating the injured body part above the heart, begin massaging the injured area. Make sure to move the ice in a circular motion for 10 minutes, then let the injured body part to warm for at least an hour before massaging it again with ice.

Why Ice Massage?

Though there are different ways to apply ice to an injury, ice massage is considered to be among the most effective treatments. For one, it helps in sustaining a reduced temperature in the muscles without damaging the skin. Furthermore, it allows the skin temperature to return to normal once the massage is over, while the temperature of deeper muscles remains low.

It is possible, though, to relieve the pain from these injuries and limit the swelling on soft tissues. Among the most common acronyms you should remember should you get a sports injury is RICE, which stands for Rest, Ice, Compression, and Elevation.

Rest

Rest is a vital factor in promoting effective healing. Once you’ve been injured, stop playing immediately and protect the injured part from further damage.

Ice

The cold from a cold pack or crushed ice provides short-term pain relief and limits the swelling on your soft tissues. Keep in mind, though, to apply a cold compress for as long as 15 minutes to avoid the risk of skin damage.

Compression

Compressing the area of injury helps limit and reduce swelling, while also providing pain relief. This is done by wrapping an ACE bandage around the swollen part.

Elevation

Elevating an injury also helps control the swelling, particularly if the injured area is raised above the level of the heart.

Ice Therapy for Acute Injuries

Acute injuries are caused by impact or trauma from a sprain, collision, or fall, among others. The pain is sharp and sudden, and you easily see the swelling or inflammation. Cold therapy using ice is the most effective immediate treatment to prevent the symptoms from getting worse. Because ice is able to limit internal bleeding, it alleviates the injury until you get yourself checked by a sports medicine doctor. To apply this therapy, put the ice wrapped in thin towel on the injury site for ten minutes. Let the temperature of your skin back to normal and then, place the wrapped ice again. Do this two or three times.

Heat Therapy for Chronic Injuries

Chronic injuries, meanwhile, are more gradual and less obvious. They manifest through soreness, stiffness, and dull pain that are on and off. There are several causes of chronic injuries such as overuse of muscles and joints. Heat therapy helps ease this pain by relaxing the muscles. When applying heat to the painful area, make sure there are enough layers between the injury site to avoid burns. You should apply heat for 15 to 20 minutes, but don’t do this when you see swelling or inflammation.

When is surgery needed?

Severe damage or large tears may require surgery as these may not be treated by over-the-counter drugs and therapy. Your orthopedic surgeon may suggest surgery if you’ve been having pain for more than six months. When tendon rehabilitation and rest doesn’t work, surgery is probably be the solution. It’s also an option if the pain is terrible that you’re no longer able to do daily activities that require hand, elbow, wrist, or forearm movements.

How is the surgery done?

During the tennis elbow surgery, the damaged tendon is cut. The inflamed tissue in it is removed before the surgeon fixes or reattaches tears, if it’s still possible. There are different ways to do the operation. Your doctor may make some small incisions and do the surgery arthroscopically. Open surgery that involves a larger incision is another way, as well as a combination of different techniques. Your doctor has to study your condition before coming up with the best strategy for you.