Should I Apply Ice or Heat?
- Dr. Kevin Bloom
For muscle and joint pain, cold and heat are two commonly applied non-invasive therapies. It can often be difficult to choose which application to use.
The following information discusses each application in detail:
Cold therapy can reduce pain and inflammation by reducing blood flow (circulation) to an injured region. This application is often used when a region is swollen or bruised. Cold is often applied during the time period directly following an injury (during the first 48 hours directly post-injury). In addition, one might return to cold therapy later on if it appears as if there has been an exacerbation/flare-up of a previous problem. It is commonly used for new sprains, strains, and bruises. The ice or cold gel pack should be wrapped in a t-shirt or paper towel upon application. It should be applied for 15-20 minutes at a time (it should be taken off for 10-15 minutes in between applications).
Heat therapy can reduce pain by increasing blood flow (circulation) to a region. This increase in blood flow brings oxygen and nutrients to the region of which can lead to a decrease in muscle spasm and increased mobility. Heat is typically applied after the initial injury phase has passed (48 hours post-injury). Heat is most commonly utilized for chronic muscle and joint pain. One can either use dry or moist sources of heat. Possible heat sources include an electric heating pad, microwavable heating pad, hot gel packs, hot water bottle, or hot water baths. It is recommended that the heat source is nicely warm but not actually hot. The heat source should be wrapped in a t-shirt or paper towel upon application. It should be applied for 15-20 minutes at a time (it should be taken off for 10-15 minutes in between applications). Do not use heat over open wounds, or where there is poor circulation or diabetes. If you are unsure of its’ proper and safe usage, contact your family physician.
Another approach to the utilization of these therapies is to apply ice for 15-20 minutes, and then heat directly thereafter for another 15-20 minutes. If this approach does not yield the desired results, then return to what was discussed previously.