Ice Vs. Heat

Ice and heat treatments are common in use after an injury to reduce swelling and decrease pain. So when do you know which to use?*** First and foremost take the advise of your physician. This article was designed for general knowledge and should not take the place of, or be used instead of professional medical advice when dealing with an injury.*** That being said here you go;

When to use ice

Ice should be used after an acute injury for the first 48-72 hours, or until the swelling significantly decreases. Injuries also sometimes stem from over-use for example; Runners often have pain in their knees after running....Tennis players pain in their elbows after a match.

How to use ice

Ice packs can be made by placing ice cubes or crushed ice in a zip lock type bag, frozen peas, or by using a commercial frozen gel pack. Ice packs should not be placed directly on the skin to avoid frostbite; they should be placed over a wet washcloth or towel and can be held in place by a sterile bandage. Ice packs should be used for 10-15 minutes every hour for 1-2 hours unless otherwise directed by your healthcare professional.

Ice massage

To do ice massage, first freeze water in a paper or Styrofoam cup, then tear away the top lip of the cup, and massage the ice into the injury for 5-10 minutes. Ice massage works very well for the pre-mentioned "over-use" injuries. When ice is first applied you will feel coldness (obviously) then burning, and after several minutes numbness.

Side Effects/ Harmful Effects from Ice Therapy

If ice packs are put directly on the skin and left too long frostbite may occur. The skin and tissue underneath (muscles, nerves and fat) may be injured, either temporarily or permanently. Certain parts of the body (elbow, outside of the knee and the outside of the foot etc.) can be injured by cold therapy more easily because they do not have much padding or insulation.

Heat and Injuries/Sports Injuries

Heat can reduce muscle spasm, improve joint stiffness and make soft tissue more limber. Heat can be used to help loosen tight muscles and joints during a warm up period. Examples include: moist hot packs on tight leg muscles that are going to be stretched before running or a heavy workout, to a shoulder before throwing or swinging, or chronically tight back and/or neck muscles.

When to use heat

Heat should be used for stiff muscles and joints when you are trying to make them more limber. It is important mot to use heat in the first few days after an injury or while the injury has any swelling.

How to use heat

Moist heat is more effective than dry heat as it penetrates deeper and has a better effect on muscles, joints and soft tissue. It should be used for 10-20 minutes...possibly longer if recommended by your medical professional. Moist heat in the form of towels soaked in hot water or warmed in a microwave are useful, but usually lose their heat rapidly. Commercial moist heat packs provide longer therapy and are convenient.

Side Effects/ Harmful Effects from Heat Therapy

Heat increases blood flow to an injury and can worsen swelling. Heat packs that are made too hot, or left on for too long a time can cause burns.