Posted by JessMay 26, 2011Blog

Do I apply ICE or HEAT???

The use of cold and heat is a natural form of pain relief and an effective way to reduce inflammation and promote circulation. It is recommended as an alternative or adjunct to anti-inflammatory tablets and gels such as Voltaren and Neurophen, which have been found in some cases of long term use to cause adverse effects for some people.
There is commonly confusion as to when to use heat and when to use cold. Either may relieve the discomfort and soothe the area, which feels great at the time, however it is crucial to use the correct therapy to support your body to heal faster and more completely.
Please find below a table to support you in choosing the most effective therapy for your symptoms.
Why When How Precautions

Cold
 - reduced pain
- reduce Inflammation by limiting internal bleeding and flood of inflammatory products to an injured area		 - acute injuries, ie sprains, strains of sudden onset that exhibit pain, tenderness, redness, heat, inflammation -
- flare ups of chronic injuries and pain 		- 10-15 minutes every two hours as practical for 48 hrs following injury
- cover ice pack, ice cubes in a bag, frozen peas with a tea towel
- avoid eyes and top of neck		 Avoid:
- applying ice for longer than the prescribed time
- exercise or strenuous activities 30 minutes after
- sleeping with ice applied

Heat

- stimulate blood flow
- warm up the area
- helps loosen up and relax muscles by promoting blood flow away from site and therefore clear metabolites and toxins

- chronic pain, ie. dull pain and stiffness that can come and go, and arthritic conditions
- before activities that aggravate chronic injuries, ie. before exercise, getting out of bed, physical work such as cleaning, lifting and gardening

- 20 minutes to area of stiffness
- use heat pack or tea towel soaked in warm water

Avoid:
- applying heat for longer than the prescribed time
- applying heat up to 1hr after exercise
- sleeping with heat applied
- burns by placing towel between skin and heat
jd
For those who have found both heat and cold effective in the past, you may choose to try to cycle both heat and cold. This can be done for up to 25 minutes. Cold 5 minutes, heat 5 minutes, cold 5 minutes, heat 5 minutes, cold 5 minutes. It is important to finish with cold. This sequence is usually more appropriate for chronic pain and stiffness.
If pain persists 48hrs after an acute injury or is becoming more severe or frequent for a chronic injury, please consult your practitioner. We encourage you to contact us here at the office should you have any questions or if you are unsure as to whether to apply cold, heat or both or if treatment is indicated.
In situations where applying cold or heat is not practical such as at work or while travelling there is a natural approach to anti-inflammatory medication called Traumeel gel and tablets, which is a homeopathic based product that reduces swelling in the joints and soft tissues resulting from sporting injury, joint restriction, arthritis and repetitive strain symptoms.
This information is a general guide and not specific to particular circumstances. If you have any questions for your symptoms or would like to pick up some Traumeel or a heat/cold pack, please contact the office on 3208 8308, info@head2toeosteopathy.com.au or drop in and visit us.