Ice or Heat? That is the question...

We all love to heat our aches and pains, however it is not always the best treatment plan. The ice vs heat debate is not a new one, and different sources suggest different options so making an informed decision based on your symptoms is the key to success.

Based on my experience, I would like to provide you with a few helpful hints. Listed below are some rationale beyond the treatment and suggestions to aid you in deciding whether heat or ice is the best method of treatment for your injury.

Benefits of Ice: 

• Decreases blood flow to the affected area in order to slow down the inflammatory response (thus decreasing inflammation).
•  Helps to decrease pain of the affected area by slowing nerve transmission of the pain signal to the brain.

Benefits of Heat:

Increases circulation to the affected area which in turn...

• Can help muscles to relax
•  Can help relieve some stiffness on joints.
• Can decrease pain due to stiffness of muscle tension.
• Can decrease muscle spasm.

When to use Ice:

• To reduce swelling, especially when an injury first occurs or after exercise when pain is present.
• To decrease feelings of sharp pain that would rate as a 5 out of 10 or greater on the pain scale.
• To decrease muscle soreness/pain after a long day or after activity.

When to use Heat:

•  To decrease a stiff feeling in a joint or muscle group.
• Heat can be used before stretching in order to warm up the muscles and prepare them for exercising.
• To reduce muscle soreness that would rate as a 4 out of 10 on the pain scale.

When NOT to use Ice:

• If you have poor circulation or an allergy to cold.
• If the affected area has an open wound.
• If you have impaired sensation in the affected area.
• If you have a condition which requires a doctor's consent before introducing new treatments.

When NOT to use Heat:

• Within the first 7 days of an injury.
• If there is any sign of swelling in the affected area.
• If certain health conditions you have require a doctor's consent first.
• If infection is present (redness, swelling, oozing, pain, or fever are all warning signs).
• If you are experiencing pain that is greater than a 5 out of 10 on the pain scale (use ice!).

Directions for Heat/Ice application:

• Only use for 15-20 minutes at a time!
• Always place a layer between you and the ice/heat to protect your skin (a pillowcase or bath towel work great).
• Do not use over broken skin (a cut, rash, or severe burn) unless specified by a doctor.