This is a great question and pops up daily at the clinic.
There isn’t a simple answer, generally speaking we can’t say that “Ice is better than heat” or “Heat is better than ice” until we logically and scientifically rationalise what you are trying to achieve by apply either.
That boils down to:
- What is the exact nature of your injury?
- The problems you are experiencing?
- The stage of healing you are at or how long ago you sustained your injury?
Using heat or ice can be really effective at helping ease pain and muscle spasm, helping you
recover from both a new or long term injury. Here are some very simple tips to follow……….
Heat – A moist heat, like a microwavable wheat bag or hot pack is the best for…….
- Relaxing muscle spasm or trigger points
- Increasing flexibility & stretchability of soft tissues
- Increasing blood flow
- Easing pain, linked to muscle spasm
- Improving mobility
Heat shouldn’t be used in the first 48hrs of an injury
Ice
An ice pack, is best used for……
- Relieving pain in acute, inflammatory injuries. (Ice slows conduction speeds of the nerves,
temporarily dulling and numbing some types of pain). - Using immediately after suffering an acute injury, such as a sprains, strain or bump. It’s
particularly useful if the area is hot and swollen. It helps to limit excess inflammation and
swelling. - Ice is also very useful to use to ease any aggravation and increased swelling if you’ve
overdone things whilst and injury is healing.
So, next time you’re in pain and someone advises you to heat your inflamed, angry, swollen
ankle or ice your tight, stiff, knotted neck and shoulders, refer to this simple guide and be
confident of making the right start to easing your symptoms and supporting your recovery.
