Most athletes know to use ice for an acute injury (like a sprained ankle), but aren't really sure when to use heat. Here are some good general rules on self-treatment with heat and ice.In general, use ice for an acute injury, and use heat for a chronic injury. Here's why.
ACUTE injuries are sudden, traumatic events that cause pain or other symptoms immediately (or within hours). If you have sharp pain, redness, swelling, tenderness or warmth to the touch of the affected area, you probably have an acute injury.
CHRONIC injuries are more subtle and can be slow to develop. They may come & go and the symptoms tend to be milder (stiffness, soreness, achiness, etc.). They may be the result of overuse, or of an acute injury that wasn't properly treated and didn't heal correctly.
Ice is prescribed for acute injuries for 2 reasons:
- Reduces swelling by constricting blood vessels
- Reduces pain by numbing nerves
Apply ice for 10-20 minutes to the painful area, up to once every 2 hours. Keep a thin layer of fabric between the ice and your skin (like a pillow case) for comfort. Gel-type ice packs work best because they apply the cold evenly and conform to body parts better.
Heat is prescribed for chronic injuries for 2 reasons:
- Increases blood flow
- Loosens tight tissues
Sore, stiff, "nagging" muscle or joint pain can respond well to heat therapy. Moist heat is most effective since it penetrates more deeply and doesn't dehydrate the tissue like dry heat does. A damp, hot towel or washcloth applied for 15-20 minutes works well. Just make sure the heat is comfortable -- not "burning" hot.
The beneficial effects of heat and ice are temporary, of course, and are NO substitute for seeing a Doctor. If you are concerned that you have a serious injury of any kind, do the smart thing and see a qualified health professional.
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