When sprains, muscle strains, inflammation, and general pain occur, knowing exactly when to use ice or heat for pain relief can significantly shorten your recovery time.
So, what do you choose, ice or heat, for pain relief? This a question we receive from many of our patients. These patients are often searching for an alternative to pain medication, which can be expensive and even addictive for some. The use of ice and heat is a cheap, usually low-risk option that can be effective for pain management.
When Should You Use Ice or Pain Relief?
Ice is generally used to calm down swollen or inflamed tissue immediately after an injury. Swelling is your body’s natural response to injury. The inflammatory process is normal but often painful, causing damaged tissue to become red and swollen. Unfortunately, local swelling can also lead to compression of nearby tissues, which causes further discomfort. Using ice, we can reduce the pain of inflammation without resorting to drugs.
Cold should only be applied locally and never be used for more than 20 minutes. Over-icing can cause frostbite, and patients with decreased sensation or neuropathy should especially take caution. How long and often a patient should ice an injury depends on various factors. Generally, for the first 72 hours after an injury, at least three times per day for 10 to 15 minutes. After 72 hours, some people will respond better to heat, and they can try using heat to alleviate pain and promote healing.
When Should You Use Heat for Pain Relief?
In contrast to ice, heat should be used for muscle issues, chronic pain, and stress. Applying heat to an area of the body increases blood supply, stimulates the elimination of toxins, and relaxes stiffness and soreness. It is often used on an ongoing injury before exercise and is typically more effective than ice for treating muscle spasms. Heat is usually more soothing to the nervous system and often helps relieve pain from a chronic injury.
When applying heat, be sure to protect yourself from direct contact with the heating source by wrapping it with a towel to prevent burns. Do not fall asleep on a heating pad. Generally, heat should be applied 1-3 times a day for 10-15 minutes at a time. However, adding heat too early in the healing process can perpetuate inflammation and harm the body.
Ultimately, you decide whether to use ice or heat for pain relief. Your body might respond differently to heat or ice. Try different variations of both treatments to determine which ones are most effective. If you have recently been injured and are dealing with pain, a physical therapist can evaluate you and help you determine an appropriate treatment. Contact your local ProActive Physical Therapy clinic today if you have questions about pain management!
