When to Ice or Heat an Injury

If you exercise or have played recreational sports

, you are probably familiar with icing an injury. While ice is the protocol for some injuries, you are probably also familiar with using heat to ease tense muscles. So when should you be using a cold compress and when should you be using heat? Here is a simple guide to help you treat your injury correctly.

When determining how to treat your injury, it is best to ask yourself: Is this injury acute or chronic?

Acute pain happens fast and is short lived. These sorts of injuries are sudden and sharp, usually the result of a trauma or an impact of some sort. Symptoms include tenderness, pain and swelling/inflammation. Good examples of acute pain include a twisted or sprained ankle.

Chronic pain typically develops over time and, like the name suggests, becomes a chronic burden. These injuries start subtlety as a dull pain, often as the result of misuse or a repetitive movement, though they can also develop when an acute injury goes untreated. A good example of chronic pain would be a reoccurring lower back pain.

If you determine that you are experiencing an acute injury, cold therapy is likely your best solution. The cold will restrict blood vessels, thus reducing swelling and internal bleeding. This, along with the numbing effect of ice, will reduce pain and promote healing. Apply ice or a cold therapy system for 10 to 15 minutes at a time. Remove the system and allow the skin temperature to return to normal. You can use cold therapy several times a day for 3 days, or as recommended by your physician. Do not leave cold therapy devices on longer than 15 minutes as it can damage the skin and tissues. In some instances cold therapy can also help with chronic injuries as well. For example, a runner with knee pain may want to ice their knee after a run to reduce inflammation.

More often than not, however, chronic pain is best treated with heat therapy. Chronic injuries have little to no associated inflammation, but rather are characterized by tight, sore muscles. Heat will relax stiff muscles and reduce spasms. Athletes are encouraged to heat muscles for 15 to 20 minutes before (rather than after) exercising as it can "warm up" the muscle and reduce the likelihood of further injury. Moist heat therapy is the most effective as the moisture penetrates the muscle more deeply. As with cold therapy, do not leave a heating device on your body for prolonged periods of time as this can lead to further injury. Usually 15 to 20 minutes is adequate, although longer periods may be appropriate for certain injuries. Always consult your doctor before engaging in prolonged heat therapy.

When to Ice or Heat an Injury

By: Chris Dillon

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