Many people often question if heat or ice is better to use for their current condition. Through my years as a nurse and massage therapist, I have encountered different opinions and views on this subject. What I do know to be true is that heat and ice are inexpensive ways to get relief in certain cases.
ICE is used primarily in cases of new injuries, within 0-3 days of occurrence. Icing may assist in relieving inflammation and may dull the pain associated with such. Ice should be viewed as “constricting”; constricting blood and lymph vessels to decrease swelling and increase muscle tightness.
HEAT is useful for chronic pain, stress relief and muscle tightness. Just like a hot tub soothes the body and mind, heat applications offer the same experience. When used on new injuries, heat can increase inflammation and pain by relaxing the vessels and increasing circulation to the area applied which becomes counteractive to outcomes desired.
CONTRAST therapy is switching between heat and ice. This can be useful for sports rehabilitation as well as to facilitate injury recovery once past the initial 0-3 days after injury. This process stimulates the tissues, metabolic and circulatory systems without added stress, providing rest during recovery.
Because the effects of ice and heat applications are relatively mild, you can choose what makes you the most comfortable in most situations. But the main thing to remember is ICE for swelling and HEAT for muscle tension. If you are still unsure, your trusted massage therapist or physiotherapist can offer you advice for your specific condition.
~ Kirsten, RMT
References
Contrast Hydrotherapy: https://www.painscience.com/articles/contrasting.php
updated Nov 4, 2015 (first published 2009)
by Paul Ingraham, Vancouver, Canada
The Great Ice vs. Heat Confusion Debacle: https://www.painscience.com/articles/ice-heat-confusion.php
updated Apr 18, 2017 (first published 2007)
by Paul Ingraham, Vancouver, Canada
ICE is used primarily in cases of new injuries, within 0-3 days of occurrence. Icing may assist in relieving inflammation and may dull the pain associated with such. Ice should be viewed as “constricting”; constricting blood and lymph vessels to decrease swelling and increase muscle tightness.
HEAT is useful for chronic pain, stress relief and muscle tightness. Just like a hot tub soothes the body and mind, heat applications offer the same experience. When used on new injuries, heat can increase inflammation and pain by relaxing the vessels and increasing circulation to the area applied which becomes counteractive to outcomes desired.
CONTRAST therapy is switching between heat and ice. This can be useful for sports rehabilitation as well as to facilitate injury recovery once past the initial 0-3 days after injury. This process stimulates the tissues, metabolic and circulatory systems without added stress, providing rest during recovery.
Because the effects of ice and heat applications are relatively mild, you can choose what makes you the most comfortable in most situations. But the main thing to remember is ICE for swelling and HEAT for muscle tension. If you are still unsure, your trusted massage therapist or physiotherapist can offer you advice for your specific condition.
~ Kirsten, RMT
References
Contrast Hydrotherapy: https://www.painscience.com/articles/contrasting.php
updated Nov 4, 2015 (first published 2009)
by Paul Ingraham, Vancouver, Canada
The Great Ice vs. Heat Confusion Debacle: https://www.painscience.com/articles/ice-heat-confusion.php
updated Apr 18, 2017 (first published 2007)
by Paul Ingraham, Vancouver, Canada
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