I am pretty sure I can say with some confidence, that we have all experienced an injury of sorts that has resulted in us reaching for the frozen bag of peas, but should we have gone for the microwavable stuffed toy instead? Treating pain/injuries with heat and ice is an inexpensive, easy to use self treatment, but knowing what to use and when is crucial for gaining the most benefits.
Let's have a little look at the benefits of these treatments and when we should be using them.
How they work...
Heat, also known as thermotherapy, when applied to a particular area, increases the temperature and improves the blood flow. The heat also soothes discomfort and can increase muscle flexibility and aid in tissue repair.
Ice, also known as cryotherapy, when applied to a particular area, reduces the temperature and slows the blood flow which results in a significant reduction of inflammation and swelling, especially around a joint or tendon. Ice can also temporarily reduce nerve activity, aiding in pain relief.
On a few occasions you can use a combination of thermotherapy and cryotherapy, known as contrasting therapy.
When to use...
I believe the most important thing to say here is, if in doubt, use ice! For acute injuries (injuries less than 6 weeks old) the cold will reduce the blood flow by constricting the blood vessels, relieving inflammation, numbing the pain and lessening the risk of bruising. In the situation of an acute injury, heat may actually make things worse by increasing the inflammation, therefore delaying the healing process.
The time to use heat therapy, would be for treating chronic injuries (injuries older than 6 weeks) as the increased blood flow will help to relax tight muscles and relieve aching joints. This will be particularly useful due to older injuries causing restricted range of motion.
A few examples,
Muscle strains and sprains. These injuries usually respond well to contrasting therapy. It is best to start of with ice to reduce the inflammation and numb the pain, once inflammation has subsided, switch to heat to relieve muscle aches and stiffness.
Tendinitis. This is an inflammatory issue, therefore ice would be the preferred method of treatment, along with usual measures, such as rest.
Stay with me on this next one...
Tendinosis. Where this is similar to tendinitis, in that of location, it is actually a chronic condition where the tendon is degenerating, causing stiffness and pain in the joints, therefore heat would be the preferred method of treatment here, but only if you can be sure inflammation is resolved.
Safety...
It is important to use heat and ice moderately. The general rule of thumb is 20 minutes on 20 minutes off, it is also important to bare in mind that these treatment options are not a cure for any injury but a source of aiding recovery and comfort. There are instances where using these forms of treatment can cause damage to the skin or hinder recovery, such as if you have diabetes, vascular disease or hypertension, just to name a few, so please always consult with your GP before going ahead with these treatments.
I hope you have gained some clarification and knowledge from this blog and I want to ensure you feel confident in your choice of self treatment in the future, so keep your eyes peeled for my printable cheat sheet in the future.
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