PHYSICAL THERAPY
by Peter Morris, PTA, BCTMB, CSCS
Ice packs and heating pads are among the most commonly used treatments for injuries, and one of the most popular questions patients ask us is: “should I use ice or heat on this injury?” The answer is: “it depends”. Read on for information about treatment of injuries using heat and cold therapy.
The use of ice or heat depends on whether the injury in question is considered acute or chronic. Acute injuries (i.e. joint sprains, muscle strains, pain after exercise) are ones which occur within the past 48 hours and last less than 6 weeks. Chronic injuries (i.e. arthritis, overuse injuries, old/recurring injuries) are ones that typically last longer than 6 weeks.
ICE
Why: To reduce pain, bleeding, and swelling/inflammation.
When to use: With acute injuries and with chronic injuries-after activity.
When not to use: With chronic injuries-before activity
If the area is numb; if there is an open wound
If there is cold hypersensitivity.
How: An ice pack using ice cubes in a plastic bag; frozen peas or corn; or try making a homemade ice pack by freezing 1 cup of rubbing alcohol and 2 cups of water in a plastic bag.
NOTE: Use a barrier between the ice pack and skin.
How long: No more than 20 minutes and at least one hour between applications.
HEAT
Why: To relax and loosen tissues, and stimulate blood flow.
When to use: With chronic injuries-before activity.
When not to use: With acute injuries;
After physical activity\
If the area is numb;
If there is an open wound
If there is an elevated body temperature (fever).
How: A heating pad; a hot wet towel; or try a homemade heat pack by filling a sock or small pillow case with 4-6 cups of uncooked rice or flaxseed. Tie the container shut and microwave for 1-3 minutes.
How long: No more than 20 minutes and at least one hour between applications.
Hot and cold therapy can be extremely effective for a number of conditions and injuries as long as they are applied for the right reasons and for the appropriate amount of time.
