Table of ContentsView AllTable of ContentsIce TreatmentHow to IceHeat TreatmentHow to Heat
Table of ContentsView All
View All
Table of Contents
Ice Treatment
How to Ice
Heat Treatment
How to Heat
Ice and heat are both effective therapies for injuries, but the type of injury you have will determine when you should ice and when you should use heat.
In general, acute injuries, which happen suddenly, usually need ice to reduce inflammation. Chronic (long-term) pain benefits from heat to relax tissues and stimulate blood flow. However, there are certain cases where chronic pain can also benefit from ice, such as after physical activity.
This article will explain how to decide when to use ice and heat (or both) for an injury.
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Ice treatment is most commonly used foracute injuriesto reduce swelling, pain, and inflammation.
Inflammationis the body’s natural response to an injury or infection. Blood vessels and tissues swell so immune cells can get closer to the damage. While important for healing, inflammation that is not controlled can cause extreme pain and disability.
If you have had a physical injury in the past 48 hours, an ice pack can help minimize swelling, reduce bleeding within tissues, as well as help relievemuscle spasmsand pain.
Ice treatments can also be used to treat chronic conditions, includingoveruse injuriesin athletes (such astendinitis,tendinosis, orbursitis). The pack is applied immediately after physical activity to proactively treat inflammation.
The Science and Benefits of Ice Baths
Arthritis,migraine headaches, andtrigeminal neuralgiaare examples of chronic disorders that may benefit from ice application.
How to Get Rid of Sore Muscles: 10 Relief Tips
How to Safely Ice an Injury
You can buy freezable gel ice packs at the pharmacy or online. You can alsomake a packwith ice cubes put into a plastic bag or wrapped in a tea towel. A pack of frozen peas is another option.
To safely ice an injury:
Use iceafteran acute injury. Use iceafteractivity if you have a chronic condition that is prone to inflammation.
How to Ice Your Injury the Right Way
Heat treatment is used to treat chronic conditions. The heat helps relax tissues and stimulates blood flow to the affected joint or muscle.Heat is typically used to treat overuse injuriesbeforean action is performed.
Steamed towels or moist heating pads help the heat go deep into the muscles. Some people find that moist heat provides better pain relief than dry heat.
Using Heat for Pain Treatment
How to Safely Heat an Injury
Heat application can be done with an electric heating pad or even a warmed-up towel just taken out of the dryer. If you’re using an electric pad, pick one with temperature control to prevent overheating andburns.
There are also microwaveable bags filled with wheat, rice, or other natural or synthetic ingredients that can be used for heat therapy. However, they are not necessarily safer than electric heating pads because they can cause burns if overheated. Plus, wheat bags have been known to catch fire in the microwave.
To use heat application safely:
Summary
If you have an acute injury, ice can help reduce pain and swelling. With chronic conditions, using ice after an activity can help control inflammation. To safely ice an injury, always use a cloth barrier between your skin and the ice. Never ice an injury for more than 15 to 20 minutes.
Heat therapy will be helpful later in your recovery or if you have chronic pain. Using heat before an activity will help loosen muscles and joints. Use moderate heat and never apply for extended periods or while sleeping.
2 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Malanga GA, Yan N, Stark J.Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury.Postgrad Med.2015;127(1):57-65. doi:10.1080/00325481.2015.992719Malanga GA, Yan N, Stark J.Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury.Postgrad Med. 2015;127(1):57-65. doi:10.1080/00325481.2015.992719
2 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Malanga GA, Yan N, Stark J.Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury.Postgrad Med.2015;127(1):57-65. doi:10.1080/00325481.2015.992719Malanga GA, Yan N, Stark J.Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury.Postgrad Med. 2015;127(1):57-65. doi:10.1080/00325481.2015.992719
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Malanga GA, Yan N, Stark J.Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury.Postgrad Med.2015;127(1):57-65. doi:10.1080/00325481.2015.992719Malanga GA, Yan N, Stark J.Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury.Postgrad Med. 2015;127(1):57-65. doi:10.1080/00325481.2015.992719
Malanga GA, Yan N, Stark J.Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury.Postgrad Med.2015;127(1):57-65. doi:10.1080/00325481.2015.992719
Malanga GA, Yan N, Stark J.Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury.Postgrad Med. 2015;127(1):57-65. doi:10.1080/00325481.2015.992719
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