Heat or Ice

The answer is 'It Depends'.

It depends mainly on the situation whether to treat an injury with a hot pad or an ice pack. In this blog post, we will look at the uses and benefits for each.

 

• By applying ice (or a cold pack) reduces blood flow and the sensation of pain to an area. Using a cooling approach to the injured area, (especially a tendon or joint), reduces the inflammation and swelling that causes pain.

• It is best to use ice therapy as soon as possible and continue to do so for the first 24-72 hours of post-injury for short periods (maximum 10-15 minutes) several times a day.

• Keep in mind, don't cool an area to the point where you are shivering. Your brain tends to interpret excess of cold as a threat. When the brain thinks there's something wrong, it may amp up your area of pain as a defense mechanism.

• Make sure there is always make sure there is a barrier between the ice and your skin. The barrier can be a Ziploc bag or a washcloth. Be cautious of applying ice directly on the skin as is it can cause damage (such as frostbite) to the skin and tissues.

• Heat therapy works by improving circulation and blood flow to an area.

• The use of heating on the affected area can soothe discomfort, increase muscle flexibility and help heal damaged tissue.

• Most useful for sore muscles, chronic pain and repetitive stress injuries. A comfortable temperature of heat can take the edge off

symptoms like muscle aching and stiffness.

• Heat can be most beneficial 36-72 hours after the injury has occurred.

• Use small heated gel packs or a hot water bottle.

• Do not use heat therapy if the area is bruised or swollen; it may be better to use an ice pack.

• DO not apply heat therapy to an area with an open wound.

• Heat therapy is most beneficial when used for long periods.

• For treatment of minor stiffness complaints, relief can be felt after 15 to 20 minutes of heat therapy.

• For moderate to severe pain, relief is provided by longer sessions of heat therapy lasting between 30 minutes and two hours.

Please remember though - whether using ice or heat - both treatments are meant only to mask the discomfort of your injury. If your pain hasn't subsided after a few days of either heat or cold treatment, seek advice from Dr Vollrath.

Dr Vollrath is a highly educated and specially trained musculoskeletal expert. If you experience stiffness or pain related to sport or active living, book a consult with Dr Vollrath.