Should I Use Ice or Heat for An Acute Injury?

Описание: One of the most common questions we are asked by our patients is "should I use ice or heat on an injury?"

First, let’s talk about what ice and heat do for your body.

🧊 Ice restricts blood flow to the area. This is called vasoconstriction. Ice helps to numb the area which can result in a feeling of decreased pain and allow you to move a little more freely. Ice is great for an acute injury like a rolled ankle and is best to use ice in 10-minute periods within the first 72 hours, with an hour between each icing session.

🔥 Heat increases blood flow to the area. This is called vasodilation. Heat is best for muscular pain – like a feeling of soreness or muscle cramping. The warming up of the tissues and the increased blood flow help the tightened muscles to calm. Heat should be used for at least 10 minutes but never more than 20 minutes.

Key points to remember:

✔️ Ice is best for swelling around a joint
✔️ Heat is best for muscle soreness and tightness
✔️ Heat/Ice Contrast is bets for chronic stiffness and muscle tightness
✔️ If you are unsure if it’s joint or muscle the key thing to remember is: When in doubt, use ice!

Needing some help with injury recovery? Book an appointment at thinkvida.com/contact

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