Ice or Heat
What is the Difference ???
THE QUESTION …
- most of us have had to deal with injuries at one time or other - some serious, sprains and strains, and of course those nagging ongoing chronic aches and pains
- two types of treatments we’ve often used to deal with these common injuries are ice and heat
- almost everyone has used a hot bath to treat muscle aches or applied ice to a bruise or a sprained ankle
- few people, though, understand how heat or ice affects an injury, when to use it, and why
WHAT DOES IT DO?
| HEAT | COLD |
|---|---|
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WHAT ~ WHEN ~ WHY?
- it is very important to treat an injury as soon as possible after it occurs because inflammation sets in rapidly and can delay healing if its not brought under control
in the ACUTE PHASE (early post-injury) of the injury
- inflammation appears
- it may persist between 48 hours to one week, and even longer depending on the severity of injury or if the area is continually aggravated and not rested
- ICE is recommended, especially if there is significant pain, swelling, or bruising
ICE
** applied for 10-20 minutes every 1 to 2 hours:
- decreases inflammation
- reduces the risks of internal bleeding
- decreases pain
- decreases muscle spasms
- the application of heat is strongly contraindicated and should be avoided in the acute phase of the
injury so as not to worsen inflammation, especially IF swelling or bruising
in the later stage CHRONIC PHASE of the injury
- the body will initiate repairs to damaged tissues acute inflammation will have disappeared but
- residual soreness/stiffness may remain the application of HEAT will then be helpful
HEAT
** applied for 10-20 minutes:
- will increase circulation to facilitates the repair of damaged tissues
- will favour tissue flexibility/extensibility
- will decrease pain
- will reduce feeling of stiffness
WARNING !
- the use of HEAT or ICE is a simple form of self treatment for many types of injuries/problems
- however, there are certain situations where usage should be avoided that are important to know about
| BOTH ICE AND HEAT | ICE | HEAT |
|---|---|---|
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APPLICATIONS
ICE
1. cold wrap
- frozen vegetables, crushed ice in a towel, gel pack strapped on with a tensor bandage
- the initial sensation of burning and tingling with slight pain should go away in a few minutes
- apply for 15 minutes every 1 to 2 hours
2. ice massage
- ice cube or small paper or Styrofoam cup
- this is useful when treating small localized areas of inflammation
- massage ice in circular pattern for 10 minutes every 1 to 2 hours ~ keep it moving!
3. cold wate immersion
- apply for 15 minutes every 1 to 2 hours
HEAT
1. moist heat
- hot bath or shower
- hot water bottle
- thermal gel or bead wrap
2. dry heat
- heating pad or electric blanket (generally not thought to be as effective as it does not penetrate as deeply)
3. whirlpool
- combines the benefits of moist heat and gentle agitation to contribute to pain relief and muscle relaxation caution should be exercised with cardiovascular conditions
** duration is 15-20 minutes
CONCLUSION
- acute pain, swelling, discoloration → ICE
- along with rest, compression, and elevation of the injured area when applicable
- absolutely AVOID HEAT in acute stages of an injury - it can make things WORSE!
- watch for contraindications ~ if unsure, ask your physiotherapist
- if after a few days of treatment you have noticed minimal improvement, consult your physiotherapist
- remember, ice or heat is only part of the treatment for an injury ~ stretching, strengthening, joint mobilization & / or manipulation, education, and prevention are important components to accelerating and optimizing healin and avoiding re-injury
* acute or first time injuries can lead to those chronic or nagging problems if not dealt with early and treated properly in the beginning!
YOUR PHYSIOTHERAPIST CAN HELP YOU WITH THE REST…