We get this question so often it only made sense that we include it in our newsletter.
When do you use ice and when do you use heat?
Ice is used when an acute injury is present. “Acute” is defined as 3-4 days after the injury occurs. If the area is swollen, ice should be used for the initial 3-4 days. When using ice, only use for 10-15 minutes because if you keep it longer, the body thinks it is going into hypothermia and will open up the blood vessels, counteracting the effects that ice is supposed to have.
Therefore, use ice for 10-15 minutes, take off for at least 20 minutes and reapply in this sequence as often as you need to. Always use a barrier between the ice pack and skin to protect the skin.
The sub acute stage occurs after the acute stage, one week after the injury.
During the sub acute stage, heat is the optimal choice to be used. One should not use heat on a swollen area, as it can make inflammation worse.
Heating an area for 15-20 minutes is the ideal time frame when dealing with chronic pain. Precautions include avoid lying on heat for longer than 20 minutes and always use a barrier such as a towel to protect the skin from burns. Heat is great for relaxing muscles, reducing stiffness, improving flexibility and increasing range of motion.
Co-Written by Madelaine Golec PT and Diana Thomas PT
