Deciding between the application of ice or heat presents as quite a dilemma for many both elite or amateur athletes, when faced with acute or chronic injury-related pain. The use of heat and ice with the goal of reducing various symptoms and to accelerate healing of injuries is a common practice, but the question remains: Which should we use for my situation; ice or heat?
Ice application is recommended when there are signs of acute inflammation (redness, heat, swelling, pain), in particular within the first 48 hours after an injury. During this period, it is recommended to apply ice for 15 minutes every 2-3 hours. It is important to note that you must not apply ice or ice packs directly to the skin, which may increase the risk of burns. To prevent this, it is preferred to use a damp cloth or paper towel as a barrier between the ice and the skin.
Why should I apply ice to my injury?
Ice application has multiple therapeutic effects:
- Analgesic effect
- Anti-inflammatory effect
- Muscular tension release
- Protection
- Decrease hemorrhaging and tissue swelling
Ice therapy is used for multiple reasons; for swelling or inflammation, decrease pain post-surgery, treat muscular spasms, and manage neurological spasticity. Application of heat is recommended in cases with muscular tensions, stiffness, and muscular pain or cramps. It is suggested to apply heat for 15 to 20 minutes. It is important to not apply directly to the
skin, which may increase the risk of burns. Like with ice, use a damp cloth or paper-towel as a barrier between the heat source and the skin. Once your muscles are warmed up, perform stretching exercises to optimize the benefits of the heat therapy.
Why should I apply heat to my injury?
Heat application has multiple therapeutic effects:
- Analgesic effect
- Muscular tension release
- Accelerate healing process
- Soft tissue relaxing effect
- Decrease chronic inflammation
Heat therapy is used for multiple reasons; pain management, muscular relaxation, reduce joint stiffness,
treat muscular contractions, or to facilitate muscle stretching exercises.
Regardless of your symptoms, if they persist despite application of heat or ice and worsen over time, do
not hesitate to book an appointment with one of our therapists. We can offer personalized
recommendations according to your specific needs. Do not forget that ice or heat therapy are
complimentary adjuncts to pain management and the healing process. These modalities cannot replace
the value of a medical evaluation of injuries. In conclusion, the decision to apply heat or ice depends on
the type of injury and your symptoms. Take care of your body and follow the appropriate guidelines in
order to help you on your recuperation journey.
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Ashleigh Stavrou
Kinesiologist