How and when should ice be used?
Ice is commonly used to treat injuries.
It reduces swelling and alleviates or decreases pain.
The vasodilation and vasoconstriction associated with the use of ice help decrease the inflammation. Ice should be used within the first 48-72 hours of an injury or until both pain and swelling are gone.
Ice is safely used at anytime during an injury provided it is clean and not going to burn or stick to the skin. Ice can be applied directly through ice massage or through the use of an ice pack. Ziploc bags with crushed ice work, bags of frozen peas or corn are adaptable, or use commercially produced ice packs.
Safe use includes 15-minute intervals or until numbing occurs up to every three to four hours. It is effective to elevate the swollen part above the level of the heart when using ice.
To do an ice massage, freeze water in a styrofoam or paper cup, then tear away the top lip of the cup and massage the ice into the injury for five to ten minutes. Ice massage works very well for overuse injuries. When you first apply ice, you will feel cold, then burning and then numbness.
Are there side-affects?
Frost-bite can occur if placed in areas of poor sensation, poor circulation, limited padding, or directly to delicate skin and for too long.
How and when should heat be used?
Heat is excellent to calm muscle spasm and decrease stiffness. It can loosen tight muscles and joints. Moist heat is more effective than dry heat. It should also be used in 15-20 minute intervals. Towels can be soaked in hot water or warmed in a microwave.
Commercial moist hot packs are more effective because they tend to hold heat longer. Hot tubs and whirlpools are other soothing treatment options.
Are there side-affects?
Heat should not be used on acute injuries or inflammatory conditions as it can increase the inflammation and worsen swelling. Hot packs left in place too long can cause a burn.
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