Heat Vs Ice: When Do You use Them?

"Ought to I use heat or ice?"

This is an issue that I hear from patients nearly everyday within the clinic. And the answer is not as straightforward as you would suppose. It is not only primarily based on what will facilitate the most, but additionally what the patient prefers.

Initial, Let's Look at Reasons to Use Heat...

Heat is known for relaxing muscles, easing tension, and decreasing joint stiffness and is usually most well-liked due to it's relaxation capabilities (who needs to be cold anyway!?). Heat is nice for muscle tightness and spasm.

When a muscle is tight or in spasm it stays partially or completely contracted inflicting many things to happen:

    blood vessels are constricted by the surrounding muscle
    increased amounts of metabolic waste are made
    because of the blood vessel constriction, the waste accumulates in the muscle tissue aggravating it- this is often after you get a soft, doughy, and tender feeling
    the surrounding muscles and tissues become "sad"

This can be where heat comes into play... Heat allows the muscle to relax enough for the blood vessels to dilate so as to flush out the metabolic waste. This brings pain relief and the beginning of healing.

However, heat can increase pain if it's applied for too long or if your injury is acute (initial 48+ hours) as a result of it will increase inflammation. Heat should not be used with acute inflammation, in areas of infection, or in areas of decreased sensation. If you've got any issues with using heat please check with your doctor initial.

If you've got it obtainable, moist heat is usually the best choice as a result of it aids in the heat's penetration of the muscle. You can now notice moist heat packs for home that may be microwaved or plugged in.

Currently for Reasons to Use Ice...

Ice is nice for that immediate injury to assist decrease pain and swelling! Remember when you sprained your ankle as a kid?

Ice is additionally nice for arthritis (flared), headaches and immediate pain relief - whether it's acute or chronic pain. You've heard of athletes that take ice baths (I'm shivering just puzzling over it!), well they do this to stop inflammation and to ease their pain once a tough workout or competition.

Ice decreases inflammation by constricting blood vessels and is usually used with elevation. You may be familiar with the acronym RICE (Rest, Ice, Compress, Elevate) usually used immediately after an injury. Solely apply ice in ten-15 minute increments as inflammation could be a normal part of the healing method and shouldn't be utterly inhibited unless directed by a physician.

Ice ought to not be utilized in areas of decreased sensation, decreased circulation, if you have got cold intolerance or any medical condition that may contraindicate the utilization of ice. If you have got any concerns, please check together with your doctor to search out out if it is okay to ice.

Thus Here's the General Breakdown for When to Use Heat vs. Ice:

    ICE: inflammation, recent injury, headache, pain relief, arthritis (a flare with inflammation)
    HEAT: tight or spasming muscle, chronic (nagging) injury, arthritis (stiffness, however no inflammation)

I often advocate that my patients use heat within the morning to loosen up their muscles and joints to organize for the day and then use ice at nighttime if/when the inflammation and pain has set in. Alternating the two will be a great answer for those who need the simplest of each worlds!

Heat and Ice should not be applied for extended than 20 minutes at a time.