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Do Not Ice a Sprained Ankle : Here's why...

I cover rust and ice really well in

Chapter 1 of the hemming rehab system

but I wanted to do a video about it as

well because I know how popular rest and

ice is as a healing tool for a sprained

ankle and other injuries as well the

problem is rest in ice doesn't work even

though it's really popular so so why is

it being used by everyone

why have we all used it in the past why

is everyone telling us to rest in ice if

it doesn't really work well that's what

I want to explain to you in it it should

make a lot of sense as I go through this

the first thing is I want to talk about

ice ice came about as it as a healing

method for an injury in the 60s the

reason is athletes would get hurt on the

field and trainers needed something

cheap and fast to help them once they

came to the sidelines and I fit the bill

I mean it was perfect what ice does well

is short term pain relief the reason is

it hinders and even stops the

communication between nerves and muscle

right so any you've experienced this

yourself if you've iced anything it gets

numb right so yeah it does that pretty

well but what we did was we made this

leap of logic that if it does that well

it must heal and injury well and it's

not the case there's literally no

clinical data there's no clinical

studies anywhere that show that ice is

helpful for healing and injury but there

is clinical research to show that it's

actually harmful to the healing process

so let's go over why there's three main

things that ice does negatively to the

healing process the first thing you have

to understand is that the body has

evolved over millions of years and

believe me when I tell you the healing

strategy of the body is absolutely

brilliant it's three phases the

inflammatory response the repair and a

new model and the last thing you want to

do is get in the way of that you want to

support and encourage it to get quick

and really really top-notch results okay

ice gets in the way so here's the three

ways that it does that but first is when

you get injured you have the

inflammatory response you can't get step

two steps two and three before you go

through that all you got to do is look

down

angle you'll see how swollen it is you

know what I'm talking about

well inside the body the immune system

goes into overdrive and it sends in two

waves of something called macrophages

which are immune cells and it's if they

stand for bee-eater in greek well that

first wave is the first 48 hours and the

macrophages that flood into the injured

area during those first two days are

responsible for one thing and that is

literally gobbling up and removing the

debris in the injured area so believing

you don't want to stop that right you

understand what I'm saying and you want

as many macrophages in there as humanly

possible because before you can start

the healing process you need to get that

debris out of there the second phase of

macrophages is responsible for muscle

regeneration and repair so what ice does

is stop the flow of macrophages again

that is the last thing that you want you

want to support and encourage the flow

of macrophages into the injured area to

heal properly the second thing that ice

does is and I covered this a second ago

is that ice actually stops the

communication between nerves and muscle

right and that's why it's effective at

the painting but lymphatic drainage

requires muscle activation so it's been

shown pretty convincingly that eye stops

lymphatic drainage for that very reason

and again that's the last thing you want

you need that injured area to drain of

all that waste you need to get that

unhealthy blood and waste out of there

so you can get healthy blood and

nutrients into the area and the third

thing is in studies it's been shown that

not only does I stop lymphatic drainage

it actually reverses the flow back into

the injured area and I mean believe me

when I say that is really the last thing

that you want not only is it's plugging

up that drain it's forcing it back into

the injured area so yes ice does work as

a short-term pain reliever but it's not

worth the cost of the damage it's doing

to the healing process so let's talk

about rest for a quick second I'm not

against rest per se

I think rest is really important if you

have an injury obviously you have to

you can't ignore that fact but what I am

against is pure rest just sitting around

lying around laying up your ankle and

pressing it elevating it and weeding it

out that's not going to work for an

injury and here's why remember what I

said

lymphatic drainage requires muscle

activation so you do have to move the

ankle joint to get it to drain properly

and I'm not talking about hardcore

movement I'm talking about very safe

gentle specific stretches and exercises

that are really great for improving

lymphatic drainage and then also steps 2

& 3 of the healing process are repair

and remodel and you can't do that from

rest alone you do need to improve

weakness you need to improve range of

motion to get that ankle back to full

health that's what's good safe rehab is

all about so that's why I'm against

resonance is a healing strategy and why

I created hem because I know that doing

rehab correctly is the best way to heal

an injury

you