![Ice Vs Heat](https://ml8z6buh83rt.i.optimole.com/0IF8vuA-Glr4SRbf/w:680/h:380/q:auto/rt:fill/g:ce/https://drgreenshealth.com/wp-content/uploads/2018/12/ice_vs_heat.jpg)
Ice vs Heat
One of the most common questions that is asked in the clinic is, “Should I put ice or heat on the injured area?” While there are many conflicting reports, at our clinic we recommend a strict approach to using this modality. Both are very useful, but applying the right one will have a major impact in proper recovery and pain management. Let’s dive a little deeper into when and how to use ice and heat!
Ice
Ice is applied exclusively to help decrease swelling/inflammation, decrease blood flow, reduce muscle spasms and alleviate bruising and pain.
When to Ice:
- Acute (new) injuries that have occurred within the last 24-72 hours
- Re-aggravation of an old injury
- Post activity when dealing with a chronic condition
How to Ice:
- Only use during times of inactivity
- 10 minutes on, 20-30 minutes off (until tissue temperature returns to normal)
- Apply the ice pack directly to the area of pain but do NOT have direct contact with skin (use a paper towel or towel)
HeadsUp! Icing the area of pain may not feel relaxing and soothing like heat does, but it is what your body needs!
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Heat
Heat is most commonly used when treating repetitive strain or chronic injuries and it will help increase blood flow, relax muscles, decrease pain and promote healing.
When to Heat?
- Dealing with repetitive strain or chronic injuries
- Arthritic pain
- Tight muscles
How to Heat?
- Can be applied before an activity, before bed, before getting out of bed or after/during work
- Apply for 15-20 minutes on, 20-30 minutes off (until tissue temperature is back to normal)
- Apply directly on the affected area
These are great general recommendations as to what to do at home after a new injury or when dealing with a chronic condition. However, when in doubt, seek out professional help to help build out a plan to manage the issue.