Joint Health Chiropractic: Somewhere at some point we all become injured either falling and battling with a fracture, spraining a ligament, straining a muscle or suffering from a headache. And the older we become, the more “wear and tear” our bodies may experience.
But what will make that specific pain you’re suffering from, better – heat, ice or both? Usually it is not one over the other, but rather knowing when to use which modality.
Here are a few tips to help you decide when to use heat and ice. If any of the pains you’re suffering from do not resolve easily, please contact your health care provider.
Acute injuries – Joint Health Chiropractic
After sustaining an injury such as a joint sprain or muscle strain, apply ice over the injured area during the initial 48-72 hours, and avoid using heat since it may increase inflammation and delay the healing process. Cold therapy is known as a vasoconstrictor (constricts blood vessels) which helps shut down swelling, prevent further bruising, numbs pain and relieves inflammation.
DO NOT use ice if you are suffering from:
- an inability to feel ice
- cold sensitivity
- cardiac conditions
- peripheral nerve injuries (for example diabetic neuropathy)
- vasospastic disease (for example Raynaud’s syndrome)
- peripheral vascular disease
Cold therapy should be used for 10-15 minutes, but no more than 20 minutes at a time to prevent skin, tissue and nerve damage.
Chronic injuries
If you’re dealing with the same-old-same-old back pain that flares up every now and again, apply heat over the stiff and achy muscles. Heat therapy is a vasodilator (dilates blood vessels) which increases blood flow helping tight and stiff muscles to relax. Using heat is known to improve the range of motion (movement) of a joint. Therefore, it is helpful to use a heat pack or taking a hot bath/shower before doing stretches – warmed muscles usually move easier.
DO NOT use heat if you are suffering from:
- an inability to feel heat / lack of thermal sensitivity
- impaired circulation
- over open wounds
- cardiovascular conditions
- areas of bleeding/haemorrhage
It is advised to use heat therapy for 15-20 minutes at a time when suffering from mild stiffness or tension.
Muscle strains and sprains
Muscle strains and joint sprains respond well to a combination of heat and ice. Whether you’ve sprained your ankle while running down the stairs and missing a step or pulled a muscle because you did not warm up properly, apply ice first to numb the pain and ease inflammation (tenderness, bruising, swelling or redness). Once the inflammation has resolved it is safe to start applying heat; this may help alleviate the stiffness of muscles involved.
Headaches – Joint Health Chiropractic
Some headaches are lighter and easier to get rid of while others require more intervention. The throbbing pain caused by a migraine can be managed with a cold wrap over the forehead, temple and eye area, whereas the neck spasms that may be contributing to these headaches can be soothed with moist heat or a heat pack.
Osteoarthritis
The “wear and tear” in joints can cause aches and pains in the back, neck, fingers, hips, shoulders, elbows and knees, to name a few. For these examples, moist heat, like a warm bath or shower, helps.
Gout flare-ups
With the sudden onset of inflammation and pain experienced during a gout flare-up, ice can help to numb the pain.
Tendinitis
Tendinitis refers to painful inflammation of tendons. The function of tendons is to connect muscle to bone. Tendinitis usually result from repetitive/overuse/overloading activities commonly targeting tendons in the shoulder, hip, elbow and knee. Ice can help to ease inflammation and numb the pain associated with tendinitis.
If you are battling to overcome an injury, do not hesitate to contact us to schedule an appointment.