The ideal speed of the treatment has to be dictated by the grade of sprain or strain sustained. Grade 1 sprain the fibres all remain intact however they are stretched past the normal and that's how the damage occurs. Grade 2 some of the fibres have been separated so it is considered a partial tear and in a grade 3 there has been a complete separation or rupture in the ligament or tendon. For obvious reasons the grade 1 is much easier and faster to treat and return to sport.

The problem with ice is that people don't get told how long to have it on for. So my rule of thumb is between 2-5 minutes is normally good for most sports types injuries. Any longer and it will cut off the circulation needed to bring in the reparative cells and any shorter it won't be enough to create a flush and reduce the inflammation.