Should I Put Heat or Ice on my Injury?

Both ice and heat therapy are commonly used in Physiotherapy clinics and at home for pain relief and injury recovery. Each therapy has its own mechanism of action (how it works) and advantages. Read more to find out how each therapy affects you, and which one may suit your situation more.

What are the effects of ice therapy (cryotherapy)?

1. Slows blood flow: First, the main mechanism in how cold therapy works is by constricting blood vessels (vasoconstriction). As a result, this can help reduce bleeding, bruising, and swelling after an injury
2. Reduces inflammation: Additionally, through vasoconstriction, cold therapy minimizes the inflammation response in the immediate aftermath of an injury
3. Pain relief: Cold therapy can numb the area and does so by slowing or stopping the transmission of pain signals to the brain. Ultimately, this provides temporary and local pain relief
4. Facilitates early rehabilitation: By numbing the area to decrease pain and managing excessive swelling, it may allow better performance of gentle rehabilitative exercises. Overall, this can lead to a quicker recovery time
5. Useful for acute injuries: Especially beneficial within the first 48 hours post-injury, where the pain, inflammation, swelling, and bleeding tend to be the greatest

What are the effects of heat therapy (thermotherapy)?

1. Increases blood flow: First, heat promotes circulation (more blood flow). This occurs in a process called vasodilation which means the blood vessels become wider. As a result, more blood flow is able to reach that area which can aid in healing by delivering more oxygen and nutrients to tissues
2. Muscle relaxation: Additionally, heat can improve the flexibility of tissues. When combined with the effects of improved circulation, it helps to relax tight or tense muscles
3. Enhances mobility: Similarly, warmth can also improve range of motion, making it easier and/or less painful to move stiff body parts
4. Pain relief: Heat also has an analgesic effect through various interactions in the body. Ultimately, it can temporarily alleviate discomfort and pain especially in chronic conditions, like arthritis.
5. Promotes healing: Increased blood flow can help speed up recovery from muscle strains and chronic conditions by allowing more nutrients to reach the target tissue

When do I use heat or ice?

As can be seen, both therapies have roles in pain relief. In fact, throughout the course of an injury, you may even use both. Generally, ice is preferred in acute situations (in the first 2 days after injury), to help manage inflammation and swelling. However, in some cases such as post-knee replacement or other surgeries, icing may be recommended for longer periods of time such as 1-2 weeks. On the other hand, heat is ideal for longer term or chronic pain, and situations involving a lot of tension and stiffness. Your choice will depend on the goal, how recent the injury is, and can also boil down to personal preference as well. For example, you may be picking ice as a pain relief strategy even though it has been more than a week since your initial injury because you find it works better, and that’s okay! As a quick summary:

• Ice: Best for acute injuries, inflammation, and swelling
• Heat: Ideal for chronic pain, muscle tension, and stiffness

What are contrast baths?

You may have heard of this treatment called contrast baths before, as it is quite popular with athletes. Contrast baths involve alternating a body part (usually a limb) between hot and cold water in a short time period/within a single treatment session. The switching causes alternating narrowing and widening of the blood vessels, creating a “pumping” effect. This is often used to help improve circulation, muscle recovery, and for swelling, soreness, and inflammation management. Here’s a breakdown of the advantages and disadvantages:

Advantages

1. Improved circulation: The alternation between hot and cold stimulates blood flow, promoting circulation and aiding in healing
2. Reduced inflammation: The cold component can help reduce swelling and inflammation, while heat can relax muscles. Also, the pump effect may help remove inflammatory waste products from the injured tissues
3. Pain relief: Many people experience relief from pain due to the effects of both heat and cold.
4. Enhanced recovery: Athletes often use contrast baths to speed up recovery after intense exercise, as it can help reduce muscle soreness

Disadvantages

1. Time-consuming: Usually, setting up and performing a contrast bath can take more time than other methods of therapy
2. Not suitable for everyone: Individuals with certain medical conditions (e.g., cardiovascular issues, neuropathy, infected/open wounds, diabetes) may need to avoid contrast baths.
3. Potential discomfort: The rapid temperature changes can be uncomfortable for some individuals
4. Requires equipment: Access to a tub or a setup that allows for temperature control can be a barrier for some

I need help with my injury!

If you are struggling with an injury or pain, whether it is new or old, look for PhysioNow! We have many expert clinicians including Registered Massage Therapists, Physiotherapists, Athletic Therapists, and Manual Osteopaths. With 10 clinics across the GTA from Burlington, Oakville, Mississauga to Etobicoke, we are ready to help you today. We encourage you to get started as quickly as possible, please reach us at 289-724-0528 or through our online services. We are looking forward to helping you achieve your best health again!