When is it best to use ice and heat?
Many people are confused whether to use ice or heat when it comes to treating an injury or relieving pain. Ice and heat are both excellent non-invasive therapies to use for pain management. Does it matter what you use when?
ICE
Ice slows the blood flow to the area it is placed on, this can reduce swelling in the early stages of recovery and as a result, reduce the pain. It is best used on injuries with severe swelling such as a badly sprained ankle, or post surgery where significant swelling may reduce range of movement or where muscle function may be an issue.
WHEN TO USE ICE
1. ACUTE INJURIES - Acute injuries include ligament sprains and muscle strains.
2. POST SURGERY - Ice can be a very effective pain reliever by numbing the tissues. It may also help reduce severe swelling in the early stages of recovery.
3. GENERAL PAIN RELIEF - you can opt for either cold or heat here, whatever your preference is and what you feel your body needs.
HOW LONG?
Anywhere up to about 20min is sufficient for ice to do its job. It can be repeated every few hours or when required. Make sure you don’t put ice in direct contact with the skin.
A PERSONAL OBSERVATION POST SURGERY
In the winter of 2022 I suffered a severe trimalleolar ankle break which required surgery and multiple screws and plates. Strong opioid medication was prescribed post surgery for as long as reasonably required. Early on I started to place ice over the plaster cast, particularly in the evenings before going to sleep. The results were quite astounding, the pain reduced significantly when using the ice and it allowed me to wean off the strong meds very successfully. I understand everyone copes with pain differently but I can not recommend ice high enough for a non-invasive pain relief treatment.
HEAT
Heat opens up the blood vessels, this increases blood flow to the area and relaxes tight muscles. It can alleviate pain and ease aching joints.
WHEN TO USE HEAT
1. CHRONIC PAIN CONDITIONS & INJURY - Muscle spasms and trigger point related pain is best served with heat.
2. MUSCLE STIFFNESS - As heat promotes blood flow, thereby relaxing the tissues and receiving tension and stiffness.
3. GENERAL PAIN RELIEF - you can opt for either cold or heat here, whatever your preference is and what you feel your body needs.
HOW LONG?
You will need to apply a heat pack for 10-30min to be most effective.
BOTTOM LINE
Apart from the guide above, the use of heat or cold is really a personal choice.