Ice decreases pain directly, reduces swelling and inflammation (so repair can begin
sooner), & decreases metabolism of the cells so they don’t need more oxygen than is
available to them thereby creating less damaged tissue for the body to repair. In order to
benefit from ice it must be used correctly. Avoid putting ice directly on the skin, first wrap
the ice or ice pack in a cloth or plastic bag, then apply. Chill the injured area for 6 to 20
minutes, or until it gets numb (icing for more than 30 minutes may damage skin &
nerves), followed by 15 to 20 minutes off. Repeat.
In the acute stage of an injury it is often crucial that the injured area be immobilized, even
after icing. However, once the acute stage has passed, ice & movement together can be a
very effective treatment for injured muscles. Movement allows the new forming tissue to
remain pliable & healthy while keeping abnormal scar tissue from forming. The icing
numbs the pain so this movement can occur. Start with small, very gentle movements &
gradually increase your range of motion. When the numbness wears off apply the ice &
repeat the entire process at least 3 times a day. Note: If a joint or limb seems deformed,
or you can’t bear weight or otherwise use it normally after 24 hours, contact your
physician.
Ice is contraindicated for someone with circulatory insufficiencies, Raynaud’s
Disease, hypersensitivity to cold, or reduced skin sensations. Diabetics should
always use caution when applying ice to their skin.
HEAT
Heat decreases muscle spasms directly which reduces pain. It also increases circulation
of blood which brings new oxygen to injured areas, increases metabolism & the flow of
nutrients, & helps carry away wastes from organs & tissues; all
of which help in the healing process. Heat should be applied to the aching muscles for 5
to 20 minutes. Moist heat is recommended over dry heat.
Moist heat applications are very effective for the discomforts of arthritis, as well as
general soreness & stiffness. Moist heat can also be very helpful with nervous tension &
congestion. Some methods of moist heat application to try: a hot shower/bath,
sauna/steam bath, hot foot bath, herbal heat pack, or wet towels heated in the microwave
(then rung out & covered by a dry towel). Note: do not over heat or leave on for extended
periods of time as burning of tissues may occur.
Heat is contraindicated for fevers, infections, acute inflammatory conditions,
cardiac/circulatory insufficiencies, pregnancy, sensitive skin, & malignancies.
HEAT & ICE
Heat & Ice can also be used alternatively for increasing circulation to enhance healing &
relieve pain. Alternating application of heat & cold is sometimes called a vascular flush
because the heat expands blood vessels, & cold constricts them, causing a flushing
action. Inflammation is reduced, then new oxygen is brought back in to heal. This is most
effective for sub acute injuries (after the first 48 hours). The general ratio of time for
alternating hot & cold applications is one to three. Begin by icing for 20 minutes, followed
with 7 minutes of heat, & end with 20 more minutes of ice. Then gently move & stretch the
injured area. Repeat hourly, or at least 3 times a day.
