| When should I use ice? Should I use heat? These are | | | | of whether to use ice or heat. Two phrases to help |
| probably two of the most common questions asked | | | | you remember this general rule are "ice is nice" or "ice |
| by Chiropractic patients. Whether you suffer from | | | | is your friend". If you are in doubt, use ice. You stand |
| back pain, neck pain, a sprained ankle, or an older injury, | | | | less chance of causing harm if you incorrectly use ice |
| ice or heat may be just the answer for reducing your | | | | versus heat. Now that we have a better |
| pain and speeding recovery. These treatments are | | | | understanding of when to use ice, let's discuss when to |
| easy, affordable, and effective. Make the wrong | | | | use heat. |
| choice in the ice versus heat debate, however, and | | | | Heat is the best choice for chronic conditions. It can |
| you can actually make your pain and condition worse. | | | | also be used for injuries older than about 4 days as |
| Let's clear the air and discuss what situations call for | | | | long as any inflammation has subsided. Persistent |
| the application of ice and when heat should be used. | | | | stiffness, long term muscle aches and pains, and |
| Whether to choose ice or heat depends on three main | | | | chronic muscle spasms often respond very well to |
| factors: the type of the injury and pain, the age of the | | | | heat. |
| injury, and your specific treatment goals. The presence | | | | What does heat do? Heat increases tissue |
| of other underlying health conditions can also play an | | | | temperature which increases soft tissue flexibility and |
| important role in which treatment is acceptable, but the | | | | joint range of motion. Heat also causes vasodilation |
| three major decisive factors are usually as described | | | | which is a widening of blood vessels. This vasodilation |
| above. With that in mind, let's briefly review the main | | | | leads to increased blood flow to an area. Increased |
| types of pain and injury. | | | | circulation brings more oxygen and vital nutrients to the |
| There are two main categories of pain and injuries: | | | | injured area and increases removal of waste |
| acute and chronic. Acute injuries are those that have | | | | byproducts. While this is great for helping to speed |
| just recently occurred. In general, an injury that | | | | healing and recovery, it can also lead to increased |
| occurred in the past 72 hours is classified as an acute | | | | inflammation and swelling. This is one reason heat |
| injury. Acute pain is pain that began recently and | | | | should never be used on an acute injury or in an area |
| suddenly and usually with a well identified cause. For | | | | where inflammation is present. |
| example, imagine you hurt your back while moving | | | | What is the best way to apply heat? Moist heat is |
| boxes in the basement or you twisted your ankle while | | | | usually the best choice. Moist heat is believed to |
| playing basketball. These are acute injuries. Acute | | | | penetrate deeper than dry heat and it also avoids |
| injuries usually involve swelling and the area may be | | | | dehydration of the skin which can often occur with dry |
| red and tender to the touch due to inflammation. Mild | | | | heat. Although a larger number of commercial moist |
| acute injury and pain are generally short lived and go | | | | heat sources are available, a simple warm shower or |
| away fairly quickly. | | | | bath are easy ways to apply moist heat to an area. |
| In contrast, chronic injuries and pain evolve much more | | | | Damp, hot towels are another convenient and |
| slowly over time. With chronic conditions you often | | | | effective source of moist heat. A towel or other |
| cannot pinpoint a specific cause or time the condition | | | | barrier should always be used between the skin and |
| began. For example, you may have noticed a nagging | | | | heat source to prevent burns. Treatment |
| and unexplained dull knee pain or a backache that | | | | temperatures should be warm but comfortable. Moist |
| slowly appeared with no known cause. Chronic pain | | | | heat can be applied for 15 to 20 minutes at a time. The |
| usually involves less swelling or inflammation when | | | | heat should then be removed for twenty to thirty |
| compared to the acute variety. Chronic pain is | | | | minutes before reapplying. This process can be |
| generally more persistent and long lived than acute | | | | repeated several times a day. |
| pain and injury. Ice is the treatment of choice for acute | | | | Unless specifically directed by your Chiropractor or |
| pain and injuries that have occurred in the past three | | | | other health care provider, heat should never be |
| days. If you have a recent injury, bruising, or swelling | | | | applied for more than about 20 minutes at a time. |
| ice is the best choice. You may be wondering what | | | | Never sleep on a heating pad or other heating source |
| ice actually does, so let's look at some of the effects | | | | since this could lead to burns or other injuries. |
| of applying ice to the body. | | | | Depending on your condition, the benefits of heat and |
| Cold therapy sedates the nerves responsible for | | | | ice can often be used combined to form an ideal |
| transmitting pain signals and thus creates a numbing | | | | treatment solution. For example, if you suffer from |
| effect to reduce or eliminate pain. Ice can also calm | | | | chronic shoulder pain and stiffness you can apply heat |
| muscle spasms associated with acute injuries. Cold | | | | to the area before engaging in exercise or activity. |
| therapy also causes vasoconstriction which is a | | | | Heat increases range of motion and flexibility of the |
| narrowing of blood vessels. This narrowing reduces | | | | shoulder to better prepare it for the activity to come. |
| blood and fluid flow which helps control any | | | | After exercise or activity you would then apply ice to |
| microscopic bleeding and also decreases swelling and | | | | the shoulder to limit pain and inflammation. |
| inflammation. | | | | In conclusion, heat and ice are easy, affordable, and |
| What is the best way to apply ice? The best ice pack | | | | effective sources of pain relief for back pain, neck |
| is soft, flexible, and able to conform to the shape of | | | | pain, and more. Picking the right solution for your |
| the body area involved. Although a variety of | | | | specific condition is vital to avoid making your pain and |
| commercial ice packs are available, one of the most | | | | symptoms worse. Ice is best used for swollen and |
| affordable and effective solutions is probably right in | | | | inflamed areas and for acute injuries that have |
| your home freezer. A plastic bag partially filled with | | | | occurred within the past 72 hours. Ice should be applied |
| crushed ice, or even a bag of frozen peas, make ideal | | | | wrapped in a towel for ten to fifteen minutes and then |
| ice packs. Wrap the ice pack in a towel for comfort | | | | removed for one hour. This process can be repeated |
| and to prevent frostbite. Apply the ice to the involved | | | | several times a day for up to three days. |
| area for about 10 to 15 minutes and then remove. | | | | Heat is effective for chronic pain and stiffness. Moist |
| Allow the skin to return to normal room temperature | | | | heat is superior to dry heat because it penetrates |
| without help (a process that generally takes about one | | | | more deeply. Heat therapy can be applied for 15 to 20 |
| hour) before reapplying ice. This process can be | | | | minutes and then it should be removed for about one |
| repeated several times a day for about 3 or 4 days. | | | | hour before it is reapplied. This process can be |
| Ice is considered the safest choice if you are unsure | | | | repeated three to four times daily. |