Ice or Heat: What Should I Use for My Pain?
We get this question ALL. THE. TIME. When should you use heat and when should you use ice?
Remember these two rules:
Ice for the first 2-3 days after an injury or onset of new symptoms.
If there is obvious swelling, use Ice!
Outside of those 2 rules, heat or ice are both great ways to improve circulation and bring fresh nutrient to the tissues.
Heat
When heat is applied to the area, it works by immediately increasing blood flow to the area. Heat also immediately expands the small blood vessels in the tissues in that area.
Ice
Ice works to improve blood flow in a different way. When ice is applied to the area, it closes off the small blood vessels and immediately decreases the blood flow, however, once it is removed from the area it is similar to “un-kinking the garden hose” and allows that rush of new blood (and fresh nutrients) to the area.
Why is bringing blood to the area helpful?
Great question! Improving blood flow to the injured tissue is helpful because new/fresh blood carries along nutrients that are helpful in the healing process.
Beyond the rules above, choosing heat or ice are both helpful. Often it is up to your own personal preference about what makes your injury feel better. One option you might not have considered is alternating between heat and ice. Applying heat for 15-20 minutes, then allowing the skin surface to return to normal room temperature before applying ice for 15-20 minutes, and then returning to heat again, for example. This helps to dilate and constrict the blood vessels acting as a natural pump for fresh blood flow.
Generally, using heat or ice should only be done for a maximum of 20 minutes to maintain healthy skin integrity. Always allow the skin to return to normal room temperature before re-applying either heat or ice for maximum benefits and avoiding any burns or blisters to the skin.
When in doubt, just give us a call. We will help to understand what it is that you are experiencing and make recommendations on whether heat or ice is most beneficial.
Reach out to us via phone, email, or request a FREE consultation.
Phone: (763) 645 - 1113
Email: info@shiftptwell.com
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Written by: Renee Hancock, Physical Therapist
