Ice or Heat, Which Is Better When You're Hurt?
Research suggests that several different protocols can be effective in lowering inflammation and speeding up the recovery of an injury. In some cases, ice and heat are not sufficient. If an injury becomes infected or is extremely painful, you might need to see a doctor for medication and a more specific treatment protocol.
Depending on the type of injury, you may be better off following a specific protocol. But the question remains: do I use ice or heat? Let's answer that.
For Acute Injuries
If you have an acute injury (one that occurred very quickly and is under six weeks old), you should avoid using heat on the area, especially within the first few days. Applying a heat pack may make the area even more inflamed and sore, and could even worsen the injury. (In some cases, alternating between ice and heat might be more beneficial; your healthcare professional can discuss this with you.)
So, for an acute injury, grab an ice pack or a frozen bag of peas and gently press it against the injured area. The cold causes the blood vessels to constrict, which reduces inflammation and bruising. Although ice might feel less enjoyable than a heat pack, it's the better option in the long run.
For Chronic Injuries
For injuries you've had for more than six weeks, now chronic, you can use heat. Heat increases blood flow to the area and reduces inflammation and tenderness. It also helps your muscles relax, reducing tension in the muscles and joints. Because heat lowers swelling around the injury, it can increase joint mobility. Just don't do anything too strenuous with the joint while it's still swollen and tender.
What Else Can You Do?
Alongside ice and heat, you may be prescribed a gentle exercise program or a series of daily stretches. Regular movement helps improve blood circulation to the area and can promote a faster recovery. If you're experiencing pain, give our office a call. We can help you identify the culprit and start a treatment plan that gets you back on track.
This blog post is for informational purposes only and is not intended as medical advice. Please consult with a qualified healthcare provider for diagnosis and personalized treatment recommendations.
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