Ice Vs. Heat–So Many Choices, So Little Time
There has always been this great debate about which is better to use–ice or heat. I know what you are thinking–well at least this is what I think…Heat is so much more comfortable than ice, right?
But really, which is best, ice or heat? Well, it really depends on what you need it for.
So let’s break it down a little bit.
What does ice do?
Ice calms down damaged superficial tissues that are inflamed, red, hot, and swollen. It also helps numb pain. It is best used for acute injuries, acute pain, or new injuries. Acute means sharp or severe, intense pain, or sudden onset. Inflammation is a normal and healthy process to an injury. Ice slows your blood flow and is often best for short term pain.
What does heat do?
Heat is for muscles, chronic pain, and stress. Heat helps relax muscles and stiff joints. Heat boosts the blood flow and bring fresh oxygen and nutrients to an area. Heat is best for chronic issues. Chronic means recurring frequently. Heat can be used post-acute phase (typically after 72 hours.)
There are a few things to be aware of when using either heat or ice:
- Heat can make inflammation significantly worse.
- Ice can aggravate symptoms of tightness and stiffness and it can make pain worse when it’s used improperly.
- Whether you use heat or ice, make sure you wrap the pack in a thin towel to help protect your skin.
- Moist heat is preferred to dry heat.
- Please use caution on areas with decreased sensation such as neuropathy from diabetes or cancer treatment. Extreme temperatures can damage your skin.
ICE
- Immediately Post Injury
- Reduces Swelling
- Strained Muscles or Tendons with Redness and Inflammation
- Sprained Joints with Redness and Inflammation
- Arthritis Flare Up
- Migraine (Vascular) Headache
- Acute Sprains
- Acute Tendonitis
- Gout Flare Up
- Decreases Blood Flow and Numbs Pain
- 10 min on/10 min off
HEAT
- Long Term Recovery
- Relaxes Muscles
- Strained Muscles or Tendons After Inflammation Resolves
- Sprained Joints After Inflammation Resolves
- Arthritis Chronic Stiffness
- Tension Headaches
- Chronic Pain
- Chronic Tendonitis
- Increases Blood Flow and Brings Fresh Oxygen to Area
- 20 min on/20 min off
I hope that this helps clear up any confusion about when to use ice or heat. I am not a doctor, so as always, please check with your doctor to make sure there aren’t any other underlying issues that may need to be addressed.
If you would like to have a copy of this chart above, please let me know and I can print one off for you or send it to you via email.
Please, please stay safe and healthy in this crazy world. Let me know if you have any questions.