Whether you’re dealing with a new injury or chronic pain, it’s sometimes difficult to know which is more effective – ice or heat?
Here is a quickfire guideline from our Brighton chiropractors and physiotherapist that will help you decide when to ice and when to heat.
New Injury?
Ice. Suffered a nasty fall or a sports injury? Using a cold pack or ice wrapped in a tea towel will constrict the blood flow to the affected area, which will make pain more manageable. There is also evidence to show that using a cold compress immediately after an injury will help to speed up recovery time, which is a bonus for athletes and gym-goers.
Stiffness and Soreness?
Heat. This is best to use for muscle pain or soreness that has persisted for a few hours or days, such as period cramps or persistent stiffness after a long walk. Using heat on sore muscles stimulates blood flow, which relaxes the tissue and relieves pain. The increased circulation also helps to transport lactic acid and other excess toxins away from tired muscles and speed up recovery.
Swelling?
Ice. Swelling can be a result of a recent injury, or a symptom of long term pain like bursitis. As swelling is often accompanied by a feeling of the affected area being hot to the touch, it’s intuitive to treat it with cold. Cooling down inflammation with a cold pack is a quick and effective way to reduce pain and stop the swelling in its tracks.
Chronic Conditions, like Arthritis or Recurring Back Pain?
Heat. When dealing with a chronic condition, it’s important not to rely on short term solutions such as paracetamol or ibuprofen or other prescribed painkillers, not just because they can’t get to the root of the problem, but because they may create a dependency, prolonging the cycle even further. Using heat to treat chronic pain is an effective and low-risk solution to easing pain by relaxing your muscles and stimulating blood flow. Deep heat and tiger balm are great options for problematic areas, as well as ginger and capsicum cream, which you can find at Sundial Clinic.
Got ongoing problems? Ready to take your first steps towards recovery? Book an appointment at Sundial today.