WHEN TO USE
ICE VS. HEAT

Ice and Heat have opposite effects on the body. People aren’t always sure which is best to use for their injury. What it really comes down to is WHEN, you should be using Ice or Heat.  There is a timing to it that when done properly, decreases recovery time and increases proper healing.  The rule of thumb to remember is as follows:

Benefits of ICE

  • Ice reduces Swelling:  Ice will constrict the blood vessels in the area to reduce the amount of blood flow and inflammatory cells to the area.
  • Ice acts as a pain reliever by slowing down nerve activity.  Therefore the area is less sensitive to the pain signals provided by the injury.
  • Reduces swelling
  • Do Not over ice, remember that swelling does contain the healing cells, so some swelling and inflammation is actually a good thing.  Your goal is to simply reduce large amounts of swelling.
    **Use of ice should be done within the first 72 hours after an injury, when swelling occurs**

How to USE ICE

  • NEVER apply ice directly on the skin, it can cause scarring or even nerve damage if you do.
  • Apply ice for 10 to 15 minutes at a time, never more than 20 minutes.  You can do this multiple times each day.

 

  • If the swelling continues to get worse even after a few days of icing, visit your Health Care Provider to assess the injured area
  • The inflammatory stages for injuries lasts between 24 hours up to 72 hours.  Once past this stage, ice provides little benefit, except for minor pain relief.

Benefits of HEAT

  • Heat increases blood flow to the injured area.  Blood contains all of the inflammatory cells and repair cells needed to help the injured area recover.  These cells arrive and help to clean the injured area and create the groundwork for the healing process.
  • Heat can also reduce muscle spasm.

 

  • Heat is better utilized after the initial healing phase, also known as the inflammatory phase (Beyond 72 hours after an injury).  Remember that heat will bring more swelling and inflammation initially, but after the inflammatory phase it is a good way to promote the remodeling of collagen and healing cells.**
  • Heat also decreases tissue stiffness 
  • Do NOT use heat for more than 20 minutes at a time.

How to USE HEAT

  • Apply heat to the area of the injury
  • It is recommended to also have a layer between the heat pad and the skin
  • Use for no more than 20 minutes at a time.

 

  • Use multiple times a day.
  • If you notice any rash or skin irritation, cease immediately.
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