Posted on April 29, 2016 by Kate Halsall
Have you noticed a theme with my blogs recently?!? This current spate of back pain has actually helped me learn a lot (silver lining in everything!), and it’s only right that I share it with everyone!
I’m not a pain killer type person so when my back has been bad I’ve been using heat patches. I like heat – it’s warm, I feel almost instant relief, it’s like a big hug and it makes everything feel better! But has it been the right thing to do? Yesterday I was advised to ice my back and my instant response was “I don’t like ice, it’s cold and uncomfortable”. Obviously they’re the professionals so I am now icing my back on a regular basis. But do YOU know what is best for injury – Ice or Heat?
Obviously it depends what the injury is. But here’s a general guide for you:
ICE
- Mostly used for acute (recent) injuries such as sprains, breaks, muscle pulls and so on.
- Can be used to treat chronic (overuse) injuries
- Reduces swelling and inflammation
- Numbs pain
HEAT
- Mostly used for chronic conditions or before activity
- Relieves stiffness
- Relaxes and loosens tissues
- Stimulates blood flow
BOTH?
We know that athletes such as tennis players and rugby players advocate ice baths followed by a hot bath. And logically speaking if the ice is used to reduce the swelling and numb the pain, then the application of heat will relieve any stiffness from the joint and stimulate blood flow. BUT you also have to consider temperature differences, how long to be cold and how long to be hot, etc, etc. Personally, I’d leave this type of treatment to the professionals!
To summarise – if you have been in pain for less than 48 hours – ICE is the way forward. Once the pain has subsided, depending on the injury, then apply heat only if you have any tightness or stiffness. Remember, we’re not doctors, so if you’re in any doubt speak to someone medically trained such as our lovely Sports Therapist, Ieuan Cranswick.
https://health.clevelandclinic.org/2014/08/should-you-use-ice-or-heat-for-pain-infographic/