11/03/2021
❄️ or 🔥?
You see your chiropractor and you ask, “Should I use ice or heat for my pain?” 🧐
While this may seem like a straight forward question, the answer is a bit more complex 🧩
There is much debate over using ice or heat for injuries such as which method is best, when should you use ice vs heat, and how long should they be applied.
Here are some general rules of thumb for when to use ❄️ or 🔥:
ICE ❄️
Typically, for acute (new) injuries, ice is the choice. It helps control inflammation and swelling that occur with new injuries. The cold effect of applying ice constrict our blood vessels which can help numb pain, reduce inflammation and swelling, and limit bruising.
A good example of when to ice would be after you sprained your ankle playing soccer over the weekend ⚽️
HEAT 🔥
For long standing injuries (older than 6 weeks) and chronic pain, heat can be considered. Heat does the opposite of ice: It increases blood flow to the area of injury. This can help to relax tight muscles and increase range of motion in stiff, achy joints. By increasing blood flow, heat may also aid in healing of damaged tissues.
An example of when to use heat is for muscles spasms seen in chronic low back pain 💥
My advice to patients?💡
I typically suggest these rules of thumb, but also tell patients that it comes down to their preference too 😇 Sometimes it is best to go with what works for you. If you tried ice and it didn’t feel good or you didn’t feel like it helped, switch it up and try heat!
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◇Always consult a health care professional before using ice or heat to ensure you applying them appropriately, safely and without causing further harm.
◇ Ice and heat shouldn’t be used as a treatment on their own. They are supplemental treatment options help aid our body’s natural recovery process.
