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 Ice or Heat on Injury?
When should I apply ICE or HEAT or BOTH???
There seems to be much confusion of when to ice an injury or when to apply heat. The difference between the two is at large and can make the difference in your recovery from an injury. The cooling sensation of ice helps to decreases blood flow to the area where the ice is applied. Therefore, ice will help to decrease swelling and inflammation since inflammation is caused by a surcharge of blood flow and other products our bodies make when there is an injury. Heat on the other hand, helps to bring blood flow into an area where it is applied.
So here are the rules:
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Always use ice within the first 48 hours of an injury. For example, if one should happen to fall and hurt their knee, or stub their big toe or even fracture their wrist. The ice will act as an anti-inflammatory and provide for relief since it produces a numbing effect.
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Once the injury is past the 2-day-mark, heat is the better choice. Heat brings more blood flow to the area of an injury. For chronic aches and pain, stiffness in the muscles or joints, osteoarthritis etc., applying heat will allow for more blood to enter the joint which will allow for relief and healing of a degenerative joint.
It is also important to realize that using ice for too long can be harmful and actually reverse the effects. After 20 minutes of applying ice, the body will produce a reaction known as the “Huntington reaction” where the body will start to increase the blood flow to the area. That is why the best method of applying ice is in 15-20 minute intervals where the ice is on for 15-20 minutes and then off for 15-20 minutes. This produces the fastest results of relief and reduced swelling. My favorite homemade ice pack contains 2 parts water and 1 part alcohol in a plastic bag where it forms a slushy ice bag that can conform to the affected area.
Just like ice, not all types of heat are beneficial either. By that, it should be understood that moist heat is the most productive type of heat where the moisture will enter past the surface level deeper into a muscle and joint. Dry heat, such as an electrical heating pad, will only hit the surface of the skin and can even dry the muscles further. The easiest way to produce moist heat is to apply a damp towel (warmed in the microwave) to the affected area.
Hopefully some of the guess work of ice and heat is resolved, and remember, if you ever get confused, always ask your health professional!
Call Dr. Haque (925) 960-1960 at Haque Chiropractic in Livermore for more information. |
