While both ice and heat can be beneficial to helping you deal with pain from injuries, how do we know which is the best choice to promote healing? In the article I will take you through the differences between ice therapy and heat therapy and when to use each type to maximize the healing process.
When to use ice
When ice is applied to our body it constricts blood vessels which can minimize swelling. Ice is always preferred for acute injuries, or injuries less than 6 weeks old. Not only does ice help reduce swelling, but it numbs the area and relieves pain. The caution here is to not use ice directly on your skin and not for more than 20 minutes at a time. The best way to ice a new injury is 20 minutes on 20 minutes off and do that several times a day.
When to use heat
Heat has the opposite effect from ice. It opens blood vessels which can stimulate inflammation. Heat therapy should be used for chronic aches and pains because it helps loosen stiff tissues and promote blood flow to the area. Older injuries and even arthritis can be treated with heat. You can use heat to limber up stiff muscles and joints before exercising or strenuous activities. As with ice packs, heating pads should not be used for more than 20 minutes at a time. The preferred method for either icing or heating is 20 minutes on 20 minutes off several times per day.
Conclusion
In the event of a muscle strain or sprain you should use ice first to reduce swelling. Once swelling has been resolved, it is safe to use heat to keep the muscle limber.
