Should I Use Ice or Heat?

Ice vs Heat: Sports Injury Treatment

If you’ve ever worked out, run long distances, weight trained, and played sports your have probably experienced muscle soreness and/or injury. Many people deal with the residual pain and/or inflammation by applying ice or heat. The most common question we get at Backs in Action is “Should I apply Ice or Heat?”, so we wanted to put this issue to rest and provide you with some helpful tips!

1) When Should I Use Ice?

Use on an inflamed area
Inflammation causes the area around the injury to be red, warm, swollen and/or painful
Ice dulls the pain of inflammation and reduces swelling by decreasing blood flow to the area

How Long do I Ice an Area?

Use the ice for 15-20 minutes at a time and then remove the ice for 20-40mins
Use the RICE Method: This method entails combining Rest, Ice, Compression and Elevation for optimal results

Make sure to put a light cloth over the ice pack as direct application can result in tissue damage
If there isn’t any improvement in 48hours, come see our Chiropractor or Massage Therapist

2) When to Avoid Ice?

Do not use ice when you are already shivering
Do not ice painful tight muscles that may be spastic
- The muscles will contract harder and the ice will aggravate the trigger points

3) When to use Heat?

Use for minor and/or chronic aches and pains
- Takes the edge off the pain caused by muscle spasms including neck and back pain
- Heat helps to loosen tissues and relax the muscles
Our Registered Massage Therapist recommends to take a bath after a massage as heat improves circulation and extends the benefits of massage therapy

How Long Should I Use Heat for?

Use heat therapy for a maximum of 20 minutes at any given time
- If you feel the heat is burning your skin, take it off
Remember “Warm” is the goal temperature, not boiling hot

4) When Should I Avoid Heat?

Do not use heat when you are already sweating
If you have acute inflammation, avoid heat as it can make it worse and can increase swelling
Typically, avoid heat after an initial fall/injury/motor vehicle accident

How Should I Treat Muscle Injuries?

Muscle Injuries often involve sudden/severe pain
- This is due to acute inflammation which can lead to swelling
- For example a muscle tear or muscle strain
For the first few days post injury, ice the muscle to bring down the inflammation
Switch to heat after 72 hours