Should i heat or ice first

Greater than 20 minutes of icing can cause reactive vasodilation, or widening, of the vessels as the body tries to make sure the tissues get the blood supply they need. Studies have also shown 30 to 40 minutes in between icing sessions are needed to counter this reaction.

The suggested time for icing is 20 minutes on and at least 30 minutes off. Although many articles and studies may say that heat should be used for injuries and pain that have lingered for longer than six weeks, this is not necessarily the case. For conditions such as chronic tendonitis and osteoarthritis, the body thinks that it can heal the worn or injured area. The body continues to go through a cycle of increased inflammation even though it cannot heal these conditions on its own. Icing for 20 minutes several times a day can work as well as, if not better than, oral medications and injections.

By controlling inflammation, symptoms often resolve or improve and pain subsides. Heat does have its role. Heat works best in larger muscle groups. As an example, heat helps to ease back muscle spasms — as long as the spasms are not caused by a new fall or injury. Moist heat or heat pads work best when used for 15 minutes on at a time and at least 30 minutes off. Do not apply ice or heat to large areas of the body if only one joint or body part is the focus.

As an example, a full-body ice bath should not be used to treat an ankle sprain. The body cannot sustain the vasodilation, or decrease of blood flow, to such a large area. This type of treatment will not help the injured body part, so do not waste your time in a really cold bath.

As a more advanced treatment, use ice AND heat. To achieve therapeutic results, you must do this in a very specific way. The key is to ice for 20 minutes, causing the vessels to narrow, and then heat for 15 minutes, causing the vessels to dilate. This acts as a pumping mechanism to the inflammation, pushing it away from the injured area. By ending on ice, the vessels will be narrowed and will help keep inflammation from re-entering the area.

Heat and ice can be used on all injuries or sore body parts at any time and can provide significant pain relief. Ice is definitely not as comfortable as heat, and ice will sometimes ache or burn for the first five to seven minutes of the minute session. Never leave heating pads or towels on for extended periods of time or while sleeping. If you have questions regarding the proper treatment of an injury, call the doctors or physical therapists at Southern California Orthopedic Institute today at Skip to main content.

Should You Ice or Heat an injury? Ice Treatment Ice treatment is most commonly used for acute injuries. Heat Treatment Heat treatments should be used for chronic conditions to help relax and loosen tissues and to stimulate blood flow to the area. Understanding Hammertoe. Feeling New Without a New Joint. Behr says it is okay to have direct exposure to ice only if it is short-term. Otherwise, applying a layer between the ice and your skin is highly recommended.

Behr says. Heat treatments should be used for chronic conditions to help relax and loosen tissues, and to stimulate blood flow to the area.

Heat is a great treatment option for chronic conditions caused from old injuries or even arthritis. Heat can be applied before participating in activities to help limber up. Behr advises against using heat treatments after activity or after an acute injury because heat can cause the swelling to worsen. In his 21 years of experience, Dr. Check out what they had to say:. Many of these conditions are treatable with medication as prescribed by your health care provider.

And, for other situations, over-the-counter OTC pain relievers may be enough to help. But you still may need further relief so here are a few tips to keep in mind when deciding between ice or heat for aching muscles and joints.

First of all, do not use heat on acute injuries because that extra heat can increase inflammation and delay proper healing. The chill constricts blood vessels which numbs pain, relieves inflammation and limits bruising. Ice wins to shut down swelling, inflammation and pain early on where heat may actually make an injury worse. The increased blood flow relaxes tight muscles and relieves aching joints. Use heat before stretching or doing a home exercise program.

You can still use ice or cold treatment after exercise or activities to prevent any flare of inflammation. The inflammation of joints or pain caused by worn-away cartilage in joints can cause pain and stiffness in places like your elbows, knees, shoulders and fingers, just to name a few.