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(HealthNewsDigest.com) – Ever get confused when to use heat or ice on an injury? Well, I have in the past. Once upon a time before I studied rehabilitative exercise, I treated myself with heat instead of ice on an ankle sprain only to wake up the next morning with my ankle and foot swollen to the size of a football (Well, almost the size of a football)! Okay, I know that was kind of dumb, but many of my clients do still get confused as to when (and how) to use heat or ice. Now that summer is officially here and we’re outdoors walking, jogging, and just being more active (aren’t we?), let’s brush up on an important first treatment step just in case we experience an injury or an ache or two. As a matter of fact, just yesterday I saw three different people at my gym on crutches, which prompted me to send this tip again. So, here are a few guidelines for using heat and ice and please take extra caution when applying!
Ice is recommended after an injury for the first 24 hours! Some injuries require up to 48 hours of intermittent icing. Ice reduces blood flow by constricting the blood vessels close to the skin slowing down the inflammatory process, hence hopefully controlling fluid buildup. This is the recommendation for both soft tissue (muscle/tendon strains) and joint injuries.
Ice is usually the best bet for sprains, which are injuries involving our joints. So for example, knee, ankle, shoulder, and elbows all benefit from using ice to control inflammation and fluid buildup immediately following an injury and most time following rehabilitative exercises.
Ice and Heat both can be used for chronic injuries. Heat can be applied before exercise to the surrounding muscles to help us warm up the troubled area by increasing circulation. This helps muscles and tendons become more pliable while it aids joint movement. Ice can be applied after exercise to reduce the inflammatory process that brings swelling. Too many of us underestimate how long an injury can hang around with inflammation causing chronic pain! So, let’s keep in mind that the extra 5 minutes of icing after an exercise session can go a long way to shortening the healing process even after we think we’re better (this is why so many of our aches and pains become chronic, we underestimate the healing time!).
Heat is great after the first 24-48 hours for: sore muscles, muscle strains, spasms, before a workout, and before a stretch session during the healing process before other treatment. Heat can be beneficial when applied before a massage, or other alternative treatments such as chiropractic care too.
Okay, How to Apply?
Heat: I like to recommend moist heat if possible, but the first rule of thumb is to apply a heat pack gently over the injured area. Start with 5-10 minutes and monitor (we don’t want to have an injury and a burn!) discomfort level. Do not apply directly to skin without a protective cover, and never apply to broken skin.
Ice: Fresh ice is best, but it is also the most powerful. Once again, always apply over a protective cover, never over broken skin, and monitor (we don’t want to damage our skin or cause frostbite!).Apply ice for only 10 minutes at a time. It is optimal to apply 10 minutes 3 times per hour than 30 minutes at once. This is especially important because,I myself during my own discomfort, applied an ice treatment for over 30 minutes and I incurred a serious burn (this is what prompted me to write and resend this tip)!! Another quite beneficial technique for applying ice is to freeze water in a small cup. Apply by continuously moving ice over and around the area (such as a knee).
Lastly, a few precautions:
Let’s always seek the advise of a doctor before we apply self-treatment (can’t get to the doctor right away? Even a phone call to the doctor’s office can offer us the right advice).
Have a medical condition such as Diabetes, Raynaud’s, etc? Once again, better safe than sorry. Let’s be prepared by asking a “what if question” to our doctor (ankle sprains do happen unexpectedly even if we’re just crossing the street!).
Let’s monitor effects of both Ice and Heat! Okay, I’m cautious, but let’s not fall asleep while we’re treating ourselves (like I once did).
Here’s to our health (and hopefully not using this tip too often)!
June M Lay M.S.
June Fit
Want some additional consumer information about injuries and physical therapy? Click on this site (let’s not forget to check with doctor and not self diagnose and treat; it can be dangerous) http://www.moveforwardpt.com/ Live in NYC and need to consult with a sport rehabilitative specialist? Go to Hospital for Special Surgery’s Sports Rehabilitative and Performance Center. For more info contact Greg Fives, PT, MSPT, SCS at 212 606 1005.
Spending an active summer? Feed your muscles with my tip “Feeding our Muslces Food” at http://www.junefit.com/tips_exercisehp.htm
Junefit is included in Google’s top ranked women’s health resources http://directory.google.com/Top/Health/Women’s_Health/Resources/
June is Lifestyle Columnist at www.healthnewsdigest.com/
(c) junefit, 2009
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