Introduction
Ice and heat therapy are often recommended to help relieve an aching pain that results from muscle or joint damage.
Ice therapy can involve a water bottle filled with cold water or even frozen, a cool pad or cold-water emersion. Where heat therapy can be in the form of a hot water bottle, heat pad or a warm bath.
The facts
Ice and heat serve different purposes when it comes to treating an injury.
Icing and heating an injured area is not a one-way street; the two complement each other and often work hand in hand when it comes to recovering from an injury. Doing both while recovering and preparing for upcoming participation may help to avoid injury in the future.
Ice therapy reduces inflammation by decreasing blood flow and is ideally applied within 48-72hrs of injury.
Heath treatment allows for nutrients and increased red blood cells to flow to the area and promote healing.
Heat is also advantageous with chronic conditions (any ache or pain that has been apparent for 3months or more).
Contrast bathing, so alternating between ice & heat can help reduce swelling and promote healing all at the same time. 10 minutes of heat, 10 minutes of ice and then 10 minutes of heat again, allows for vasodilation and vasoconstriction of the blood vessels, respectively. Evidence suggests this increases the effectiveness of healing.
ICE THERAPY
Reasons to ice
The most common reason to use ice during injury is to reduce pain and swelling. Ice reduces the blood flow to the area slowing down the rate of inflammation. It also numbs sore tissue, acting as a local anaesthetic and slows down the pain messages being transmitted to the brain.
How long to ice for
Applying ice ASAP is vital for optimum healing. Aiming for 3-4 applications for the first 2-3 days lasting for 15-20 minutes a time is ideal.
Icing for too long
Leaving ice on an injury for too long can cause more harm than good. This is because ice constricts the blood vessels, it can reduce the blood flow to the injured area and slow the healing process.
Done incorrectly, ice may cause frostbite & damage to the delicate tissues of the skin. Always use a barrier, like a cloth or towel, between skin and the cold item.
HEAT THERAPY
Reasons to heat
The most common reason to use heat is to improve circulation and blood flow to the allocated area due to increased temperature. Increased heat can soothe & relax discomfort and increase muscle flexibility and heal damaged tissue.
How long to heat for
Applying ice ASAP is vital for optimum healing. Aiming for 3-4 applications for ongoing days after the icing period lasting for 20-30 minutes a time is ideal.
Heating for too long
Applied for too long and the skin can become very warm, itchy, and even burn. Care should be taken to monitor how the area is feeling while applying the heat.
Firstly, let’s hope you aren’t in a position where you experience and injury. But if you are unfortunate enough to then take a read of this blog to know exactly where you stand with the theory behind ice & heat therapy!
Thank you and take care,
Olivia Freeman
BSc Hons Sports Therapy MSST
MSc Strength and Conditioning
07761887778
References
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