Should I Use Heat or Ice?

This is a question that often causes much anxiety and confusion for people following an injury or when they're in pain, so let's try and clear a few things up!

Applying both heat and ice can have benefits on your recovery, with one favouring the other in some scenarios and other times either may be a good option. The evidence supporting the benefit of using heat ice therapy after injury is limited, however these are a cheap, easy to use addition to your treatment with minimal risk of harm. The use of heat to reduce pain is well supported by research and again is easy to use and has minimal risk.

Read below to understand more about which each one does, and when it is best used.

Heat

What does it do?

• Provides temporary pain relief by causing the body to release chemicals that work as natural pain relievers.

• Increase blood flow to the area through the dilation of blood vessels. This increased blood flow delivers more oxygen and chemicals to damaged cells, promoting healing.

• Relaxes muscles and reduces muscle spasms.

When should I use it?

• After the first week following an injury or surgery, if swelling is no longer increasing.

• You can use heat straight away following a back strain.

When should I not use it?

• If you have diabetes, a condition affecting circulation or sensation, a neurological condition/injury, or rheumatoid arthritis, please consult a healthcare professional before using heat therapy.

• Do not apply over a wound

• Do not use heat if you have swelling that is increasing

How should I use it?

• You can use a variety of methods to apply heat such as: microwavable wheat sacks, a hot bath, heat pads, heat wraps.

• Do not apply a heat source such as hot water bottle directly to the skin, wrap it in a towel.

• Ensure that the temperature is warm and not so hot that it will burn your skin.

• Check your skin regularly and stop use if your skin becomes overly red or does not go back to normal skin colour when heat is removed. Stop use if your skin becomes painful, stings, burns or has altered sensation. Seek medical attention if you experience these symptoms.

Ice

What does it do?

• Provides temporary local pain relief by blocking the signals sent by pain nerves.

• Causes blood vessels to narrow, stopping swelling and chemicals that cause inflammation being sent to the area, helping to reduce swelling.

• Reduce muscle spasms.

When should I use it?

• The first week following an injury or surgery.

When should I not use it?

• If you have a condition affecting your sensation, or a condition affecting your circulation such as Raynaud's Disease.

• If you have a wound or dressing, ensure that any ice or wet towel is placed inside a plastic bag to keep your dressing/skin dry.
  

How should I use it?

• Place an ice pack, crushed up ice in a plastic bag, or frozen peas in a damp wet towel.

• Apply this to the affected area for 20 minutes, every 2 hours or longer.

• Try to elevate the affected area above the level of your heart at the same time as using the ice if possible.

• Every 5 minutes after applying the ice, check your skin is not blue or painful and you still have sensation in your skin.

• If your skin remains red after an hour of stopping the use of ice, it has become mottled or you have continued burning, tingling, numbness or stinging, please seek medical advice.

Contact Progress Home Physiotherapy for a comprehensive assessment of your problem and to receive a personalised treatment plan, including whether heat or ice may help you.