ICE VERSUS HEAT?
There is often confusion around the application of ice or heat when managing injuries. It is important to know the purpose of each modality and recognize when one form of therapy is warranted over the other. Let’s begin with the application of ice, also known as cryotherapy. Cryotherapy is aimed at decreasing pain and inflammation following an acute (rapid onset) injury to the musculoskeletal system. It is the best immediate treatment for acute injuries as it works to vaso-constrict blood vessels (causes blood vessels to narrow) which limits internal bleeding and swelling at the injury site. The cardinal signs and symptoms of an acute injury or active inflammation are:
• Pain
• Redness
• Skin that is warm to touch
• Swelling
• Loss of function
Icing is indicated if any of these signs and symptoms are present. To ice an injury, wrap ice in a thin towel (preferably a wet towel) and place it on the affected area for 10 minutes at a time. Allow the skin temperature to return to normal before icing a second or third time. You can ice an acute injury several times a day for up to three days. Cold therapy is also helpful in treating some overuse injuries or chronic pain in athletes. For example, an athlete who has chronic knee pain that increases after running may want to ice the injured area after each run to reduce or prevent inflammation.
Heat is generally used for chronic (long lasting) injuries or injuries that have no inflammation or swelling. Sore, stiff, nagging muscle or joint pain is ideal for the use of heat therapy. Athletes with chronic pain or injuries may use heat therapy before exercise to increase the elasticity of joint connective tissues and to stimulate blood flow via vaso-dilation of blood vessels (causes blood vessels to expand). Heat can also help relax tight muscles or muscle spasms. Don’t apply heat after exercise. After a workout, ice is the better choice for a chronic injury.
Because heat increases circulation and raises skin temperature, you should not apply heat to acute injuries or injuries that show signs of inflammation. Safely apply heat to an injury 15 to 20 minutes at a time and use enough layers between your skin and the heating source to prevent burns.