Mac Auley DC. Ice therapy: how good is the evidence? Int J Sports Med. What is the evidence for rest, ice, compression, and elevation therapy in the treatment of ankle sprains in adults? J Athl Train.
Khan KM, Scott A. Mechanotherapy: how physical therapists' prescription of exercise promotes tissue repair. Br J Sports Med. Optimal loading: key variables and mechanisms. American Academy of Pediatrics. When to see a doctor. Published Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page. These choices will be signaled globally to our partners and will not affect browsing data.
We and our partners process data to: Actively scan device characteristics for identification. I Accept Show Purposes. Table of Contents View All. Table of Contents. Reasons to Use Ice. How Long to Use Ice. Do You Have to Use Ice? Mistakes to Avoid. Other Strategies to Try. When to See a Doctor. The new recommendation for injury care is P. Was this page helpful? Icing an injury typically takes place immediately after the injury occurs.
Using a cold compress or ice pack on a strained muscle can decrease inflammation and numb pain in the area. Icing is effective at reducing pain and swelling because the cold constricts blood vessels and decreases circulation to the area. For example, if an athlete rolls an ankle in a volleyball match an immediate application of ice will cut down on long-term swelling and potentially lessen recovery time.
Ice injuries for 20 minutes at a time, with 20 minute breaks in between sessions. There is no long-term timeline for icing. If desired, the volleyball player mentioned earlier could ice the injured ankle after every practice and game to alleviate potential soreness. Icing isn't limited to an ice pack or frozen bag of peas. Different types of ice treatment will cater to different types of pain, including:.
Heat treatment is never done for a sudden injury, such as a collision on the court or a bike crash. If you are having difficulty extending your leg following an injury, or if your knee locks up, this could be the result of a common meniscus injury known as a bucket handle meniscus tear, characterized by loose cartilage adrift in the knee.
Knee instability and locked knee symptoms, including the knee locking up during normal movement, are all common following a meniscus tear. During the initial trauma, many individuals report not only feeling a pop in the knee, but to also hearing an audible popping sound. This pop can also coincide with debilitating pain. Knee popping and locking is an unsettling experience for many, but this is to be expected with more severe meniscus tears.
Your doctor will use imaging testing, such an X-ray or magnetic resonance imaging MRI , to accurately diagnose your knee injury. Knowing exactly when to use heat or ice can shorten recovery time and help with chronic aches, pains, and stiffness. Treating an injury can be tricky and not all sports injuries or conditions will require strictly ice or heat therapy. In some cases, both ice therapy and heat therapy can play a crucial role in the rehabilitation process.
Generally speaking, ice therapy is more appropriate for new injuries, like sprains and strains, whereas heat therapy is typically better for treating chronic conditions. The RICE method is useful immediately following a sprain or strain and can also help with swelling or sharp pain following rigorous activity or exercise.
Heat is often best for tight muscles, sore muscles, as well as the stiffness and pain associated with arthritis. Heat can also be used following an acute injury to increase blood flow once the swelling has subsided. Remember, though, that applying heat too soon following an acute injury can increase swelling. After sustaining a sudden injury, ice therapy should be used for the first 24 to 72 hours and, after that, individuals can transition to heat therapy in order to increase blood flow to the area.
Certainly, there are exceptions to these rules of thumb and some injuries may respond more appropriately to a combination of both ice and heat therapy. A recent study determined that both ice and heat therapy effectively reduced damaged muscle tissue following strength training, however, cold therapy was more effective for treating pain immediately following a workout and up to 24 hours later.
Each injury will require different care and there are circumstances when ice or heat may be inappropriate for a specific injury or condition. For example, using heat on a new injury may promote blood flow to the area and increase the risk of swelling. Using ice for lower back pain related to muscle stiffness may actually only exacerbate the offending stiffness.
Both ice and heat play an important role in the recovery process after an injury and there are a few guidelines to follow for effective ice and heat therapy.
Ice therapy is typically used for shorter periods of time than heat therapy. Effective cold therapy involves multiple daily treatments, up to 20 minutes at a time. Remember, icing a sprained ankle, strain, or any injury for longer than 20 minutes at a time is not recommended. Some individuals may need just a single daily treatment while more severe sprains and strains may require multiple daily ice therapy applications.
To prevent skin burn, individuals should place a layer of material between the skin and the ice pack or ice product. Wrapping an ice pack or bag of ice in a towel to prevent direct contact with the skin generally does the trick. There are many products on the market that penetrate deep tissues for effective heat treatment. 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. If used appropriately, it can help tremendously with most aches and pains.
Ice vs. November 04, To ease that pain, is it better to use ice or heat? What is Inflammation? Does heat make inflammation worse? About Applying Heat Heat does have its role. Rules to Remember: If an injury has occurred to any body part within three days, ice is preferred -- 20 minutes on and 30 to 40 minutes off.
Pain to the back, neck and large muscle groups like quads, hamstrings and calves will respond well to heat after three days of injury. Use ice for pain in joints such as knees, elbows and shoulders. Keep It Local Do not apply ice or heat to large areas of the body if only one joint or body part is the focus.
Comments October 20, My chiro advised icing and applying ice then heat. Thank you for the great explanation. October 15, You have explained the use of ice and heat, singly and in combination better than a number of sites I read before finding you. A much appreciated and magnificent job. Thank you heartedly. September 28, Most informative and very helpful. Thank you soo much. June 29, Thanks very much I learn the difference between ice and heat for pain. Reply From: OrthoCarolina.
June 29, This was great!
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