Ice vs. Heat
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Have you ever wondered when to use ice vs. heat?by Nysa Williams, Physical Therapist |
Use ICE to reduce inflammation -
Immediately after an injury
During the first few days of an old injury flare-up
Overuse injuries
Chronic pain in athletes
How to use ice -
Take a bag of ice, frozen vegetables, or an over-the-counter ice pack and put it on the painful and/or swollen area for 10-20 minutes, 2-5 times per day. Use as long as swelling is present.
HEAT increases blood flow to an area. Use for -
Sore, stiff muscles and joints
To relax tight muscles
Muscle spasms
Chronic painful areas
Arthritic areas
How to use heat -
Put plug in type hot pack or hot water bottle over affected area for 20-30 minutes, 2-3 times per day. Do not sleep with hot pack.
CAUTION!
Heat can increase swelling in an area by increasing blood flow to that area. This can increase pain in a swollen or newly injured area. Don’t put heat on a hot, swollen joint.
Ice on the other hand usually has no down side.
