Injury Treatment:
ICE or HEAT?
When you are in pain from an injury, you just want relief. Ice packs and heat pads can be effective treatments for injuries. Which one is right for your injury and how long should you ice or heat?
When to use Ice Packs:
Cold therapy or ice packs are most commonly used for acute injuries. If you have a recent injury (within the last 48 hours) where swelling is evident, you should use ice treatment.
Cold produces drops in tissue swelling by restricting the walls of blood vessels. Applying an ice pack early and often for the first 48 hours will help minimize swelling. Decreasing swelling around an injury helps to control pain. Apply ice for no more than 20 minutes at a time and let skin return to normal temperature before re-applying.
Ice treatments are also used for chronic conditions, such as overuse injuries in athletes. Ice is used after the activity, never before, to help control inflammation.
When to use Heat:
Heat is best used to relax and loosen muscles. Heat can improve flexibility of tendons and ligaments, reduce muscle spasms and elevate blood flow. Increased blood flow occurs in the heated parts of the body because heat expands the walls of the blood vessels. Heat is often used for chronic conditions such as overuse injuries before participating in a sport or activity.
Don't use heat on injures such as sprained ankles, where swelling is a factor. Heating pads or hot wet towels are easy ways to apply heat. Never leave heating pads or towels on for extended periods of time, or while sleeping. Apply heat for no more than 20 minutes at a time.
