Answer
- Use ice compression for recent or acute injuries such as sprains, cuts, and swelling.
- Heat pads should be used for older or chronic ailments such as stiff joints and muscles.
- Maximum duration of application: Fifteen minutes at a time.
The Science
- When injured, the body’s reaction is inflammation and swelling, which also causes pain.
- Ice cools the body part, constricting the blood vessels and reducing blood supply to the area. Heat does the reverse, bringing in more blood and nutrients with it.
Ice Application
- When the injury is recent, applying ice reduces the swelling and eases pain.
- You can start applying ice immediately after a sprain. Continue for fifteen minutes at a time, but not longer.
- Ice application may ease the pain even by numbing the region.
- Ice packs can be applied to stop bleeding.
- Don’t apply ice directly on the injury for more than two minutes; use a wet towel or plastic bag to hold ice cubes longer.
- If ice is unavailable, use a packet of frozen vegetables or a milk pouch (don’t let them thaw fully, as that can lead to bacterial growth in the pack).
- Keep moving the pack slowly to avoid ice burns.
- You can do this four to six times daily until the swelling disappears. You may even repeat this cycle every hour, time permitting.
Heat Application
- For chronic or healing injuries, heat helps increase blood supply to the region, relaxing muscle fibres and reducing muscle spasms. An increased range of motion decreases joint and muscle stiffness.
- Be careful when using heat pads or hot water: excess heat can cause thermal burns. The idea is to gently warm the area, not to scald it with high heat.
- Heat should be applied only once or twice a day for ten minutes. Don’t do it more frequently.
- Do not use heat packs in the first 48 hours after an injury.
To Read More
- Cleveland Clinic: Here’s How to Choose Between Using Ice or Heat for Pain
- Johns Hopkins Medicine: Ice Packs vs. Warm Compresses For Pain
- Piedmont Healthcare: When to treat pain with ice vs heat
- Southern California Orthopedic Institute: Should You Ice or Heat an injury?
- OSF Healthcare System: When to use ice or heat on an injury
- Florida Orthopedic Associates: Do You Know When to Use Ice and Heat Therapy?
First Published on: 19th April 2023
Image Credits: Vidal Balielo Jr. on Pexels
Last Updated on: 20th April 2023