ICE OR HEAT?

Effects of Ice

• Decreases inflammation (which occurs for 24-72 hours after injuring an area or re-aggravating a previous injury)
• Decreases muscle spasm
• Decreases pain (by decreasing spasm and pressure on pain sensitive nerves from the inflammation)

Proper Icing Technique

Ice is most effective when applied for 20 minutes. This allows the cold to penetrate to deeper tissues and will create the desired effect.

After 20 minutes, the body will actually increase circulation to the area in order to prevent frostbite. This is typically not desirable; therefore do not ice longer than 20 minutes.

Either lie on the ice bag (when icing the neck or back), or strap the ice bag on with an elastic wrap when icing a joint like the knee or elbow.

There should only be one thin layer of fabric between the ice and your skin. Do not ice through clothes.

NORMAL SENSATIONS OF ICING

Initial sensations include cold, which will progress to burning at approximately five minutes and then the area will go numb.

These are all normal sensations.

ICE VS. GEL OR CHEMICAL BAGS

Ice or frozen peas are generally the most effective and reliable products. Many gel packs do not get as cold as real ice and therefore the cold does not penetrate deep enough to create the anti inflammatory effects. Some chemical bags are actually colder than ice and can create frost bite more easily. We always recommend real ice or frozen peas.

EFFECTS OF HEAT

• Increases Circulation
• Decreases muscle spasm (Heat is not as effective as ice at decreasing muscle spasm)

Methods of Heating

Exercising to increase the core temperature is one of the most effective methods of creating deep heat. Hot tubs and baths can also be effective. Heating pads can provide local comfort but minimal changes to deep tissues.

HOT/COLD CONTRAST

Contrasting hot and cold will move fluids through an area quickly and can be effective to decrease muscle spasm. A painful back can respond well to a 20-30 minute hot bath followed by 20 minutes on ice.

More Articles:

Understanding Pain

Daily Back Care