This is the most common question I get from patients. Should I put ice on it or heat?

General rule! Ice is for acute injuries and heat is for chronic issues.

ICE

How it works: Ice has the effect of slowing down blood flow in an injured area thus reducing the effects of inflammation such as oedema and pain.

How it should be applied: ice pack or gel if these are available or anything cold from the fridge. Avoid direct contact with skin if possible. Wrap ice in a tea towel or bandage.

When to apply: fresh injuries like sprains, strains, bruises or inflamed tissues.

How often: immediately after an injury and NO longer than 20min. Try 10 min ON 10, 10 min OFF for 3-4 cycles and then let your body regain its normal temperature for 2-3 hours and repeat.

Safety: use caution on areas with decreased sensation or circulation problems.

Heat

How it works: heat dilates blood vessels and improves blood flow to an area, more blood equals more oxygen and nutrients being delivered which aids recovery and reduces pain in muscles and joints.

How it should be applied: gel packs, heating pads, warm baths. Moist heat can be absorbed better. Heat should be WARM and not HOT.

When to apply: chronic muscle and joint pain, stiff joints or muscles. People with arthritis usually respond better to heat than ice.

How often: duration depends on the type and magnitude of the condition or injury. For very minor back tension, short amounts of heat therapy may be sufficient (such as 15 to 20 minutes). Never apply heat for more than 20 min unless you are instructed otherwise by your health care provider.

Safety: Heat is to be avoided if suffering from circulatory conditions for example, deep vein thrombosis, diabetes, peripheral vascular disease, open wounds or severe cognitive impairment.

Heat can make inflammation worse, and Ice can make muscle tension and spasms worse, so they have the potential to do some mild harm when mixed up.

When in doubt as to whether to apply heat or cold to an injury contact your health care provider.

Sources:

http://www.spine-health.com/treatment/heat-therapy-cold-therapy/how-apply-heat-therapy

https://www.painscience.com/articles/ice-heat-confusion.php

https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4483

http://health.clevelandclinic.org/2014/08/should-you-use-ice-or-heat-for-pain-infographic/