Injury Treatment Knee pain? Backache? Twisted ankle?
When aches, pain, strains or swelling take place due to an injury or chronic condition, what is the best course of action: ice or heat? Many people automatically assume heat therapy will ease their discomfort. Think again!
By Louise Roach Knee pain? Backache? Twisted ankle?
When aches, pain, strains or swelling take place due to an injury or chronic condition, what is the best course of action: ice or heat? Many people automatically assume heat therapy will ease their discomfort. Think again!
By Louise Roach
Ice and heat have opposite effects when it comes to dealing with inflammation and pain. Both therapies are useful when applied at the correct stage of an injury. Ice therapy constricts blood vessels and decreases blood flow to an injured area, therefore reducing the heat and swelling associated with inflammation. It also numbs pain. In contrast heat therapy increases local blood circulation, relaxes tight muscles and promotes healing.
When is it appropriate to use each?
The Acute Injury Stage:
Immediately after an injury occurs, inflammation and swelling takes place due to damaged soft tissues and broken blood vessels which leak blood into the affected area. This is considered the acute stage of an injury and lasts about 48 to 72 hours. Pain, stiffness, bruising and tissue tenderness are symptoms of the acute stage. Ice should always be used immediately following an injury because it constricts blood vessels, which will lessen swelling, as well as numb pain and control bleeding. Apply ice no more than 20 minutes at a time. Always protect skin from tissue damage by using a cover over the ice pack. Allow the skin to return to normal temperature before reapplying ice therapy. Heat should not be used during the acute stage. It will increase blood leakage, which increases swelling and possibly pain. Most health professionals agree that icing an acute injury will aid healing and promote a faster recover. But if you apply heat instead of ice, it may actually slow the healing process during the first 72 hours after an injury takes place.
The Chronic Injury Stage:
This is normally the point at which inflammation decreases, approximately 72 hours after the injury. Pain and stiffness may still be present. At this point, both ice therapy and heat therapy can be used to help with the healing process. Use ice therapy to control pain and to help with inflammation that might occur after working an injured area, such as a sore knee after running. Use heat therapy to relieve muscle tightness or joint stiffness. Heat is also helpful before a workout to increase blood flow to the injury and warm up the affected area. When applying heat, use moist warmth. Never use a heating device that is too hot nor sleep on a heating pad, which may result in burns. Apply heat only for 10 to 20-minute intervals, using the same general guidelines as ice.
An Easy Guide for Ice and Heat: When to Use Ice:
During Acute Stage (48 to 72 hours immediately after an injury)
• To decrease swelling and inflammation
• To numb pain
• To decrease muscle spasms
• To treat an acute, minor burn (no blistering present)
During Chronic Stage (after inflammation subsides, usually 4 or 5 days after injury)
• To manage pain and possible swelling
• After an activity or workout involving an overuse injury to decrease pain and swelling
• To treat joint swelling due to inflammatory arthritis
When to Use Heat:
During Chronic Stage (after inflammation subsides, usually 4 or 5 days after injury)
• To warm up stiff joints and aid in joint mobility
• To decrease chronic muscle spasms
• To aid in stretching tight muscles
Before an activity or workout involving an overuse injury to warm up the affected area
