Both ice and heat are low risk, cheap, and highly effective self-management strategies used to help an injury. However, they will NOT “fix” the problem.
This post will explain what to use and when to use it, but first we need to understand the concept of inflammation.
Inflammation is your body’s own defense mechanism that is vital to health. When a tissue is damaged (ex. muscle tears, whiplash injuries, or a strained back) our body responds with a sequence of chemical and neurological changes. These changes essentially flood the injured tissue with fresh blood, bringing in oxygen and nutrients. With this fresh blood comes cells from our immune system, designed to protect the tissue and commence the rebuilding/healing process. This immune system response brings the heat, pain and discomfort to the area that we commonly associate with inflammation.
Ice- Best used for fresh injuries.
When an injury is fresh and caused by a sudden trauma or tearing, heat and inflammation begin to rush in. Ice helps to cool the damaged tissues and acts to dull the pain associated with inflammation.
Adding heat to an already hot and inflamed tissue will only further exacerbate the pain.
Heat- Best used for chronic pain, non-inflammatory conditions, soreness and stiffness.
Heat helps to promote circulation, eliminating any debris and waste products. Also, the warming of sore and stiff muscles and joints can create a pain-relieving effect.
AVOID heat in the first 72 hrs post injury!
What to do: 10 – 10 – 10 – 2.
10 min on, 10 min off, 10 min on and repeat every 2 hrs for the first 72 hrs.