3 minute read
Heat vs Ice
Heat vs Ice
Injuries causing aches, sprains and pulled muscles happen year round, so it’s important to know when to apply ice and when to apply heat.
How Heat Works
Heat opens blood vessels which helps to increase blood flow. Increasing blood flow helps provide oxygen and nutrients.
Heat helps alleviate pain.
Heat loosens muscles, helping them relax, and this can help increase range of motion.
When To Use Heat
Because heat helps loosen stiff joints and tight muscles, it’s best to use heat when treating chronic conditions like recurring injuries and tight muscles.
Heat is also a good method of pain relief for tension headaches and other chronic conditions.
Always wait 48-72 hours before considering heat therapy.
When in doubt, use ice.
Heat Helpful Tips
Treat for no longer than 20 minutes at a time.
Apply to painful area in cycles on 20-23 minutes per hour.
Discontinue if skin becomes painful or inflamed.
Do not lie on a hot pack. You could fall asleep and potentially burn yourself.
Do not use heat if you have no feeling in that affected part of your body.
Never use heat if there is swelling or bruising.
Do not apply heat directly to skin, use a thin towel.
Do not use heat if you have poor circulation.
Wait 1 hour in between heat treatments.
How Ice Works
Ice slows down blood flow to an injury.
Ice helps to calm down damaged tissue.
Ice helps reduce swelling and inflammation.
Ice helps to control pain.
When To Use Ice
Because ice slows blood flow to an injury, it’s best to use it right after an injury or activity that aggravates a chronic condition.
Apply to the injured area within 48-72 hours in cycles of 10-20 minutes.
Use on acute injuries such as sprains, sciatica or sudden back pain.
Good for migraine headaches, bumps, sprains, and strains that may occur with sports, slips and falls or lifting.
Cold therapy is also beneficial for minor burns .
Cold therapy is also helpful in treating some overuse injuries or chronic pain in athletes.
When in doubt, use ice!
Ice Helpful Tips
After a new acute injury, use RICE (Rest, Ice, Compression, Elevation.
Treat for no longer than 20 minutes at a time.
During treatment, check skin every 5 minutes to make sure there is no damage such as frost bite (skin would become reddened or blistered just as when burned with heat).
Do not apply ice directly to skin, use a thin towel as a barrier.
Compare skin temperature to the opposite side. Once skin returns to normal temperate, it is safe to ice again.
Wait 1 hour between cold treatments.
