Ice vs Heat

June

Ice application, also called cryotherapy, is primarily used to prevent or reduce inflammation and decrease pain. Applying cold to an injury causes small vessels to constrict (known as vasoconstriction), limiting the amount of inflammation that builds up in the area. Cold therapy is also analgesic (pain relieving). The numbing effect of icing an injury can help relieve some of the immediate, irritating pain.
A classic example of applying cold therapy to an injury is when someone suffers an ankle sprain. Most of us have had this displeasure at some point in our lives. Most obviously, we feel pain which is accompanied by redness, swelling and warmth in the injured area. When the person suffers an ankle sprain, ligaments and tendons are torn and damaged. This alerts the body to send a cocktail of substances to the injury site to repair the injury. When ice is applied in the first 48 hours, it minimize the swelling to the area. This ultimately results in faster healing; as measured by improved in range of motion, ability
to re-build strength sooner, and earlier return to activities. In general, with all acute musculoskeletal injuries should receive ice applications intermittently for the first 48 hours, and possibly longer. Fifteen to twenty (15-20) minutes of ice application every hour, 6-8 times per day for the first two days following an injury is a good guide. This, of course, also assumes that you have your injury evaluated by a doctor to confirm that the injury doesn’t require further treatment. So don’t worry. By icing, you’re not stopping your body from mending the damaged tissues. You’re reducing the amount of time you spend
hobbling around. By reducing inflammation immediately following a new injury, you are able to participate in rehabilitative exercise sooner, and get back to action sooner.
Ice treatments may also be used for chronic conditions, such as overuse injuries. In this case, ice the injured area after activity to help control inflammation. This is demonstrated by someone who sits at a computer all day and gets a burning or pain sensation in the shoulder on a regular basis.
Precaution: Never ice a chronic injury before activity.

Heat application causes the vessels to open up (known as vasodilatation). Heat application is applied when we want increased circulation to an area. This is more commonly used in cases of chronic injury, muscular tightness, and to warm up an area before participation in rehabilitation or sporting exercises. Heat also has analgesic effects, which is another reason why so many people love the whirlpool, steam room, or hot tub. Heat treatments should be used for chronic conditions to help relax and loosen tissues, and to stimulate blood flow to the area. Use heat treatments for chronic conditions, such as overuse injuries, before participating in activities. Heating tissues can be accomplished using a heating pad, or even a hot, wet towel.
Precautions: When using heat treatments, be very careful to use a moderate heat for a limited time to avoid burns. Never leave heating pads on for
extended periods of time, or use them while sleeping. Do not use heat treatments after activity, and do not use heat after an acute injury. I often hear from a client who has a new injury, and report that they just love to lie on a heating pad all night long. This is relaxing, and it does feel good at the time. The problem is that the heat is encouraging more inflammation to arrive at the injured area.
The result: It feels great while you’re doing it, but you may wake up with more swelling, stiffness, and pain the next day. This is a good way to slow your overall healing timeline.