Should I Ice or Heat?

There are basically two types of injuries: Acute and chronic. Acute injuries are sudden, sharp, traumatic injuries that occur immediately (or within hours) and cause pain. Most often acute injuries result from some sort of impact or trauma such as a fall, sprain, or collision and it’s pretty obvious what caused the injury.

Acute injuries also cause common signs and symptoms of injury such as pain, tenderness, redness, skin that is warm to the touch, swelling and inflammation.

Chronic injuries, on the other hand, can be subtle and slow to develop. They sometimes come and go, and may cause dull pain or soreness. They are often the result of overuse, but sometimes develop when an acute injury is not properly treated and doesn’t heal.

So, with the two types of injuries in mind let’s now look at how to treat each with ice or heat.

Ice is the best immediate treatment for acute injuries because it reduces swelling and pain. Ice is a vaso-constrictor (it causes the blood vessels to narrow) and it limits internal bleeding at the injury site. Apply (wrapped) ice to the affected area for 10-15 minutes at a time. Allow the skin temperature to return to normal before icing a second or third time. Cold therapy is also helpful in treating some overuse injuries or chronic pain in athletes.

Heat therapy is generally used for chronic injuries or injuries that have no inflammation or swelling. Heat therapy is effective in treating sore, stiff muscle or joint pain, and in relaxing tight muscles or muscles with spasms. It is best to apply heat before exercise, however, ice is the better choice after exercise on a chronic injury. Heat increases circulation and raises skin temperature, therefore it should not be applied to acute injuries or injuries that show signs of inflammation. Heat should be applied 15-20 minutes at a time and enough layers should be used between the heating source and your skin to prevent burning. Remember to always see your doctor if your injury does not improve or gets worse within 48 hours.