Ice vs. Heat: How to Choose What’s Right for Your Aches and Pains

By Dr. Stefania Sobrero, DC

Ice packs and heating pads are two of the most common quick relief tools used when pain or discomfort arise. They are also very effective for managing these issues at home. However, there is also confusion surrounding when either is the most beneficial for certain issues. So, which one is right for you? And how long should you use them for?

Inflammation and swelling, which are typically more difficult to treat, can benefit from cold therapy. This will help to reduce the inflammation by restricting blood flow. Heat, on the other hand, is useful for relaxing muscles and reducing stiffness. The heat increases blood flow and helps to improve circulation to the tissue.

Ice Therapy

Ice is commonly used during the acute phase of injury, or within the first 72 hours. This timing is crucial to reduce swelling. The benefits of using an ice pack are to minimize swelling and reduce any possible bleeding within the tissue and help lessen pain and spasm.

If during your soccer match, you sprain your ankle, you will want to apply ice as early and as often as possible to reduce any swelling that occurs. A good rule of thumb is to apply the 20-20-20 rule. This means applying ice for 20 minutes, remove for 20 minutes, and then apply again for another 20 minutes. This should be followed several times throughout the first 24 hours and for the following 2 days.

Ice can also be applied for chronic conditions, such as overuse injuries in sports. For these cases, ice can help to keep inflammation at bay after activity. Ice should not be applied immediately before activity.

In addition to the standard packs that can be bought in a store, packs can be made by adding ice cubes into a plastic bag or wrapped in a towel. Frozen vegetable bags can be used as well. During the application of ice, make sure to keep the ice pack moving to avoid any burns. Ice should be applied to an injury sight for no more than 20 minutes at a time, to avoid damage to the tissue.

Heat Therapy

Heat is used for more chronic or ongoing issues. The heat helps to relax any tight muscles and reduce stiffness in the joints. Benefits also include helping to improve joint range of motion.

Heat can be used prior to activity to assist in warming up tissues before use. If you have a nagging muscle strain that has been ongoing for several weeks and you are about to head out for a lift at the gym, heat can be applied before to loosen up any muscle stiffness that you are experiencing. Refrain from applying heat if any swelling is noticed, as it will bring more blood to the injured area and increase the swelling.

Heat can be applied with a heating pad or a hot and moist towel. Make sure the heat is manageable because too much heat can cause burns. Heat can typically be applied for longer periods, but it is most effective up to 20 minutes.

Contrast therapy, which is the alternating of ice and heat therapy, can be used following the first 72 hours of injury. The benefit of using this technique is faster recovery time. Using both therapies back-to-back allows for the body to manage inflammation while also easing muscle pain and tension. To do this properly, apply ice first for 15-20 minutes, followed by heat for 15 to 20 minutes. Perform this several times throughout the day, with time for the body to recover in between sessions.

When to See the Chiropractor

If the pain has not improved or has gotten worse, it might be time to get it checked out to make sure the injury heals properly. Some symptoms to look out for are limited mobility in the affected area or severe stiffness of the muscle or joint. At Carpe Diem Chiropractic, we look to address the root cause of injury and fix it so that the issue does not recur and prevent any further interference to your daily life. If you have been dealing with any nagging injuries, give us a call today so we can get you back to doing what you love, pain free.