Using ice VS heat?

Are you experiencing pain after exertion, sitting at the computer, or simply upon waking up in the morning?

You want relief, but are unsure whether to apply ice or heat? Here are some tips to make an informed choice.

Firstly, it’s important to know that ice is used to counter inflammation during the acute phase of an injury. It typically occurs within 48 to 72 hours (sometimes more) following the injury. The main signs of inflammation are the presence of heat, redness, and swelling at the injury site. The use of ice will reduce inflammation by slowing blood circulation and metabolism. It will also decrease muscle spasms and pain.

There are two common ways to apply ice. The first is by wrapping it, using an ice pack (a bag of peas, a gel pack that can be frozen) wrapped in a damp cloth. The treatment time is between 10 and 15 minutes, repeated every 2-3 hours.

When inflammatory signs are no longer present (chronic phase), and pain persists in the form of stiffness, soreness, or pressure points, you can then turn to heat. Heat increases blood circulation, relaxes tissues, reduces pain, and is also relaxing. For a more optimal effect, heat can be combined with stretching exercises.

There are different types of heat:

1. Moist heat: hot bath, hot shower, hot water bottle covered with wet towels. The usage time is a maximum of 20 minutes.
2. Dry heat: electric blanket for a duration of 20 to 30 minutes.
3. Whirlpool bath: water temperature 35 to 38 °C for a duration of 15 to 20 minutes.
4. Paraffin or wax: mainly used for people with osteoarthritis, arthritis, or after a hand fracture that presents stiffness. It provides deep and uniform warmth.

In summary, ice is recommended in the first few days following an injury to reduce inflammation. Afterwards, heat can be considered. However, even in the chronic phase, there may be episodes of sharp pain due to a sudden movement or unusual effort. In such cases, ice is used to avoid a new inflammatory phase.

The Physiotherapy Boisbriand Team