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When to Use Ice and When to Use Heat
It is a very common question around the office of when to use ice and heat. If you stick with the general guidelines listed below it will not only relieve some of the pain and discomfort you are feeling but at the same time it will help you heal quicker.
For strains and sprains that have just occurred, such as a rolled ankle, remember the acronym "RICE":
Rest the affected area and avoid further injury.
Ice the area for at least 10 minutes every two to three hours to decrease pain and swelling.
Compress the area with an elastic bandage or wrap to minimize swelling.
Elevate the area to facilitate fluid drainage from the injured site.
Ice Versus Heat
Determine whether to use ice versus heat by keeping in mind the condition of the involved joints and tissues.
Ice. Ice numbs the area, reducing pain. It also constricts blood vessels, limiting blood supply to the injured site. This action decreases swelling and is what you want to do right after your injury. Ice can also decrease muscle spasms. If an area is painful to move or swells after exercise, use ice. The best way to use ice is to apply a pack to the painful area for approximately 15 minutes every hour following an injury. For general irritation, use an ice pack two or three times a day. If the cold is too intense, use a towel between the ice pack and your skin.
Heat. If an injury is in a more advanced stage of healing "usually after four or five days" heat is recommended. Again, keep in mind what heat does to an area. Heat increases local blood supply, bringing healing cells to the area and potentially relaxing tight muscles. Use moist, hot towels or microwavable heat packs for no more than 10 to 15 minutes several times a day. If the heat becomes too intense, put a towel or piece of clothing between the heat source and your skin. Never sleep on a heating pad.
If an area swells after activity, it probably wasn't ready to be worked. You should generally rest and ice an injury for 48 to 72 hours, but this really depends on the severity and degree of damage.
Of course, preventing injuries before they happen is best! Having your spine working correctly and properly stretch and warm up before placing any physical demands on your body will help decrease any injury. Also pay attention to what you body is telling you and stop exercising before you feel pain or discomfort.
With these general guidelines it can help you and your family through all those bumps and bruises that we go through.
Yours in health,
Dr. K.B. Jenkins
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