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Ice or Heat for Your Injuries?

Injuries happen. You fall, you slip, you reach incorrectly or some other accident. Then, you want some quick relief. Since it’s winter, you reach for the heating pad. But, is that the right thing to do? Let’s discuss the advantages of icing or using heat on your injuries for pain relief.

Ice vs. Heat

Ice will reduce the blood flow and constrict the blood vessels. Whereas heat encourages blood flow by dilating blood vessels. So you need to know if you want to reduce blood flow with ice or increase it with heat.

As we’ve discussed previously, choosing to use ice or heat requires asking yourself some questions. Because, it’s important to understand how ice and heat affect the blood flow.

What is your pain area like?

If you are experiencing spasm or stiffness, then heat can relax the muscle fibers says Harvard Men’s Health Watch.

If your pain is causing swelling, inflammation or pain (often the area is inflamed) then ice is best. Most injuries caused by trauma, such as a bruise a sprain or a repetitive sprain cause inflammation.

Is your pain caused by arthritis?

If yes, then ice is your best option. But, a combination of both can be helpful for some patients. Use heat to help circulation and cold to reduce swelling.

Is your injury recent?

It is best to ice your injury within the first 72 hours. And, you can ice the injury up to 5-6 times a day with 1-2 hour breaks during the first few days. You should not use heat for an acute injury.

Using Both Heat and Ice

After the first 72 hours, you can start to use both heat and ice. The contrast causes a pumping effect by dilating the blood vessels with heat and constricting the blood flow with heat.

It is important to note, you can have too much of a good thing. You should not use ice for more than 20 minutes and heat for more than 30 minutes. And, always have a barrier (like a thin towel) between you and the ice or heat.

Long Term Help

Ice and heat are not solutions for your pain, but can be a great way to help with the pain and inflammation. It is important to see a chiropractor for an evaluation. The doctor can then advise you on the best course of action, and get you back to feeling your best.

If you have suffered an injury, schedule your appointment now.  

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