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HEAT OR ICE? - What to use and when?
THE HOT AND COLD OF INJURY THERAPY. Athletes incorporate a variety of therapeutic modalities into their injury rehabilitation programs. A common question that arises is ‘should I apply heat or ice to my sports injury?
There is no simple answer to this common question and it remains a source of interest amongst exercise scientists and athletic trainers. The truth is that both heat and ice have therapeutic properties by manipulating blood flow. In short, the application of ice to an injury restricts blood flow, reducing inflammation and pain. On the other hand, the application of heat to an injury increases blood flow, accelerating the removal of waste products. There are some general rules about the application of heat and ice and the selection of one over the other depends on the type of injury.
Acute and Chronic InjuriesAthletic injuries can be characterised as being acute or chronic. Acute injuries are traumatic injuries that occur immediately causing sharp, sudden pain. Acute injuries frequently result from some sort of impact or trauma such as a fall, sprain, or collision. Common signs and symptoms of acute injuries include pain, tenderness, redness, swelling and inflammation.Chronic injuries are typically distinguished by subtle, dull pain and soreness. They are usually slow to develop with symptoms that sometimes come and go. Chronic injuries are often the result of overuse, but occasionally develop when an acute injury is not properly treated and doesn't heal. Ice Therapy (Cryotherapy)Cryotherapy is the best immediate treatment of acute injuries because it reduces adverse conditions such as swelling, pain and muscle spasms. The application of ice causes vasoconstriction (narrowing of blood vessels) and limits internal bleeding at the injury site. The application of ice also reduces cell metabolic rate and the need for oxygen, resulting in less tissue damage. Cryotherapy should be used in the initial days of injury and last up to two weeks after injury.Heat Therapy (Thermotherapy)Thermotherapy is generally used for chronic injuries that have no inflammation or swelling. Athletes with chronic pain or injuries may use heat therapy before exercise to increase the elasticity of joint connective tissues and to stimulate blood flow. The application of heat can also help relax tight or spasmed muscles. Thermotherapy should not be used after exercise. After a workout, cryotherapy is the better choice (even for a chronic injury). Thermotherapy should not be used for acute injuries or injuries that show signs of inflammation because heat increases circulation.Some injuries can be serious and require complex interventions. You should consult your GP or Physiotherapist to formulate an injury rehabilitation program that is appropriate for you and your injury.Thanks to customer Sarah Joyce for this article.
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