Cori Seyhoon, D.C.
Have ever been confused
about whether you should ICE
or use heat after an injury,
or with pain? Unfortunately,
choosing the wrong therapy
can sometimes provide
temporary relief, but impair
the healing process along
the way, which makes things
worse in the long run.
If you are ever in
doubt...use ICE!
ICE is safer because it
helps remove swelling and
edema from the affected area
by causing blood vessels to
constrict, which in turn
reduces your pain. Heat, on
the other hand causes
dilation of the blood
vessels, which will bring
more blood and swelling to
the area.
When should I use ice?
Use ICE immediately after an
injury or overdoing it. If
you are not able to do so
for a day or two, you can
still use ICE as long as you
have pain and/or swelling.
ICE is still effective in
reducing persistent
inflammation and pain.
When should I Use Heat?
Use heat prior to
stretching, or engaging in
exercise/athletics. Because
heat increases blood flow
and fluid to an area, heat
will help keep muscles loose
and flexible prior to
working out. Avoid using
heat on a newly injured or
overused area after
training. It may feel good
but the cellular response is
not worth the temporary
relief.
How long should I ICE?
Many practitioners suggest
different numbers for this,
but the data suggests that
it is beneficial to ICE for
15-20 minutes, then take it
off for 30-40 minutes. Do
this as much as possible
during the first 48-72 hours
after an injury and you will
notice instant results. At a
minimum, you can ICE for
10-20 minutes 3 times a day
with 30-40 minute rest
breaks. After this initial
intense icing period (up to
72 hours post injury), you
should ice at least 20
minutes per day for the next
2 weeks.
What is ICE Massage?
ICE massage is great for
close to the surface
injuries (muscle contusions,
bruises, tendons, ligaments,
etc). Freeze water in a
paper cup, tear top rim off
to expose ice, use ice as a
massaging tool to press into
and massage injured spot. It
is safe to ice massage a
small area for 5-7 minutes.
Will ICE cubes work?
ICE packs (gel packs),
frozen veggies in a bag, or
ice cubes in a towel all
work great. Do whatever
works best for you.
Copyright,
Cori Seyhoon, D.C. All rights reserved.