Which to Use When: Ice or Heat?

Knee pain after running? Wake up with a backache? Twist an ankle?

When aches, pain, strains or swelling take place due to an injury or chronic condition, what is the best course of action: ice or heat? Many people automatically assume heat will ease their discomfort. Think again!

Ice and heat have opposite effects when dealing with inflammation and pain. Both are useful when applied at the correct stage of an injury. Ice constricts blood vessels and decreases blood flow to an injured area, therefore reducing inflammation. It also numbs pain. Heat increases local blood circulation and relaxes tight muscles. When is it appropriate to use each?

The Acute Injury Stage:

Immediately after an injury occurs, inflammation and swelling takes place due to damaged soft tissues and broken blood vessels which leak blood into the affected area. This is considered the acute stage of an injury and lasts about 48 to 72 hours. Pain, stiffness, bruising and tissue tenderness are symptoms of the acute stage. Ice should always be used immediately following an injury because it constricts blood vessels, which will lessen swelling, as well as numb pain and control bleeding. Apply ice no more than 20 minutes at a time. Always protect skin from tissue damage by using a cover over the ice pack. Allow the skin to return to normal temperature before reapplying ice. Heat should not be used during the acute stage. It will increase blood leakage, which increases swelling and possibly pain. Most professionals agree that icing an acute injury will facilitate healing. Applying heat may actually slow healing during the first 72 hours after an injury takes place.

The Chronic Injury Stage:

This is normally the point at which inflammation decreases, approximately 72 hours after the injury. Pain and stiffness may still be present. At this point, both ice and heat can be used to assist in healing. Use ice to control pain and to help with inflammation that might occur after working the injured area, such as a sore knee after running. Use heat to relieve muscle tightness or joint stiffness. Heat is also helpful before a workout to increase blood flow to the injury and warm up the affected area. When applying heat, use moist warmth. Never use a heating device that is too hot nor sleep on a heating pad, which may result in burns. Apply heat only for 20-minute intervals, using the same general guidelines as ice.

An Easy Guide for Ice and Heat:

When to Use Ice:

During Acute Stage (48 to 72 hours immediately after an injury)

  • To decrease swelling and inflammation

  • To numb pain

  • To decrease muscle spasms

  • To treat an acute burn

During Chronic Stage (after inflammation subsides, usually 4 or 5 days after injury)

  • To manage pain and possible swelling

  • After an activity or workout involving an overuse injury to decrease pain and swelling

  • To treat joint swelling due to inflammatory arthritis

When to Use Heat:

During Chronic Stage (after inflammation subsides, usually 4 or 5 days after injury)

  • To warm up stiff joints and aid in joint mobility

  • To decrease chronic muscle spasms

  • To aid in stretching tight muscles

  • Before an activity or workout involving an overuse injury to warm up the affected area

Disclaimer: This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury.

About The Author

Louise Roach is the editor of on-line health and fitness newsletter, NewsFlash*SnowPack. She has been instrumental in the development of SnowPack, a patented cold therapy that exhibits the same qualities as ice. Her injury prevention and treatment articles have been published on health and fitness websites. For more information visit: http://www.snowpackusa.com. Visit our free health newsletter at: http://home.netcom.com/~newsflash/

snowpack@ix.netcom.com

Latest News


CNET News

Linksys offers full wireless alternative to Sonos
CNET News, CA - 3 hours ago
After hinting at a "digital stereo" product in The New York Times last week, Cisco unveiled the details of its Wireless Home Audio System today, ...

Sunrise Solar tapped for alternative energy project in Brazil
Bizjournals.com, NC - 11 hours ago
The project is part of a multimillion-dollar alternative energy development initiative by Brazil which is making a big push to become energy self-sufficient ...
Solar project narrows gap on fuel costs San Jose Mercury News
Sunrise Solar to Provide Solar to Brazilian Hospitals istockAnalyst.com (press release)
all 27 news articles

Boston Globe

Airlines Search for Alternatives to Oil as Fuel
New York Times, United States - Jan 6, 2009
Pratt, which has tested alternate fuels in its engines, and others in the aviation industry assert that they will pursue alternatives even in a period of ...
Aviation industry strives to find alternative fuels SmartBrief
Air Algae: US Biofuel Flight Relies on Weeds and Pond Scum Scientific American
Algae-Powered Jet Proves Biofuel in Continental Test Bloomberg
Cincinnati.com - SYS-CON Media
all 221 news articles

Fuel Systems Solutions to Launch US Automotive Alternative Fuel ...
MSNBC - 7 hours ago
Since the 1960s, Fuel System Solutions' transportation subsidiary, BRC, based in Cherasco, Italy, has been a major provider of alternative fuel systems ...

Alternative fitness routines for the new year
Newsday, NY - 19 hours ago
BY JOHN HANC | Special to Newsday What drives the fitness industry? "It's always about 'what's next?'" says Jill Oppenheimer of Hewlett, a former group ...

The Wand: Nyko announces a high-tech Wii remote alternative
CNET News, CA - 16 minutes ago
In an effort to trump the existing Nintendo Wii remote controller, Nyko is introducing what the company is calling the most advanced Wii remote yet. ...

The Canadian Press

Hybrids, alternative fuel cars showcased
Detroit Free Press, United States - 18 hours ago
The EcoXperience exhibit will feature about a dozen hybrid vehicles and other vehicles powered by alternative fuels. It will be supported by General Motors ...
Michigan Economic Development Corporation and North American ... PR Newswire (press release)
Try hybrid vehicles at auto show exhibit Detroit Free Press
all 70 news articles

Treasury Bond Alternative
Boston Globe, United States - 12 hours ago
"Where should I put my money right now? I don't feel comfortable investing in stocks, and I've heard that Treasury bonds are paying next to nothing. ...

S. Fla. Companies Look To Creative Layoff Alternatives
MSNBC - 11 hours ago
Though it may not sound so good at first, many say having a shorter work week or taking unpaid vacation is better than the alternative. ...

Quincy alternative school welcomes new face
ConnectTriStates.com powered by KHQA, IL - 2 hours ago
A liaison officer has been placed in the Quincy Alternative School. Officer Randy Wheeler will be a mainstay at the old Irving school building. ...
Quincy Public Schools says it has no tolerance for truancy ConnectTriStates.com powered by KHQA
all 2 news articles

Resources