When to Use Ice vs. Heat For Injuries
Sunday, August 25, 2024
No matter who you are, everyone deals with aches and pains from time to time. You may be the weekend warrior, the elite athlete, the fitness newbie or the everyday layperson being active can come with aches, pains and sometimes injuries
But when something hurts, what will make it feel better: ice or heat? And when does it make sense to use both?
Here is some advice on what to do the next time you are feeling discomfort.
When is it best to use Ice?
When dealing with injuries, it’s best to predominantly choose ice if the injury is less than 4 weeks old. It’s best to apply ice immediately after an injury and continue to ice for the first 24- 48 hours. The chill constricts blood vessels which numbs pain, relieves inflammation and limits bruising.Types of injuries include:
- Acute injuries
- Gout flare-ups
- Muscle sprains and strains (first 48 hours)
- Tendinitis
When is best to use heat?
When dealing with injuries, it’s best to predominantly choose heat if the injury is greater than 4 weeks old. Heat helps soothe sore muscles after swelling has gone down. Heat can help loosen tight joints and muscles and provide pain relief for chronic muscle and joint pain.
Types of injuries include:
- Acute injuries
- Arthritis
- Headaches
- Muscles strains and sprains (beyond 72 hours)
- Tendinosis
When to use both Ice and heat?
Most workouts include a warmup and cool down phase. The same general approach can apply to the use of Ice and heat. Use heat before your workout to warm up your muscles and loosen your joints. Use ice after a workout to cool down or reduce muscle and joint inflammation. This can be in the forms of an Ice bath.
Arthritis can also benefit from ice and heat. Arthritis can cause stiffness and pain in joints. If you are having an acute arthritis flare up with pain, swelling and warmth this is often from inflammation and Ice should be used. For general chronic stiffness, heat may work better.
When to consult your physiotherapist
Some injuries require further attention, not just rest, ice and heat. If you have sprained or strained a muscle that limits, you for doing your everyday activity you should consult your physiotherapist as soon as possible.
Ice and heat therapies are not cures, and so seeking a physiotherapist will help you aid your injury with a series of manual and exercise base therapy and advice on pain management to get you back to your normal activity symptom and pain free.
