Ice or Heat?

The eternal question for someone in a bit of pain: “”¦should I use ice or heat?”.
Here are some simple guidelines based on the contemporary theories of how and why you should use it. The decision is usually made on two factors: time after injury, and reason for use. There are a couple exceptions, as well as safety concerns, listed on the bottom.

Time after injury:
Acute injuries are usually treated with ice, or “˜cryotherapy.’ This is the first two to three days, up to two weeks depending on the severity. It’s during this phase that inflammation is most severe and ice seems to be effective for pain in new injuries. Decreasing inflammation and pain should help you move, perhaps allowing you to return to sport faster.

Chronic injuries are usually treated with heat. This is when an injury is a few weeks old and beyond. Inflammation should be under control by now, and pain has more to do with the nervous system, muscles (tightness, “˜trigger points’), and a lack of mobility. Heat can help with each of these things.

Confused? Not sure whether your injury is in the acute or chronic phase? Try alternating between 5 minutes of ice and 5 minutes of heat 3-5 times. Try to always start and finish using the ice.

Exceptions:                                                                                                                     Almost never heat something that is swollen and hot”¦ ask a professional first, it could be chronic inflammation or an infection.

Contraindications
Don’t use heat or ice in these cases. If you’re not sure, check with your doctor.
Check for red flags.
Do not use heat:
â–ª Decreased sensation
â–ª On open wounds
â–ª Acute inflammation or hemorrhage
â–ª Bleeding disorder
â–ª Known malignancy (tumor)
â–ª Full body heat (like a tub) when one has conditions affecting core temperature like: Multiple Sclerosis., Adrenal Suppression, Pregnancy, Lupis

Do not use ice on
â–ª Decreased sensation
â–ª Known malignancy (tumor)
â–ª Hypertension
â–ª Raynaud’s disease
â–ª Circulation concerns, such as ischemia, frostbite or arteriosclerosis
â–ª Cold allergy (yup)
â–ª Rheumatoid arthritis

For more, check out http://emedicine.medscape.com/article/1833084-overview