Whether you’re on the playing field or in the house, the occasional bump, bruise, sprain or pang is inevitable. These injuries may be sudden or the result of overuse and gradual wear and tear. As we all know, many common injuries can be effectively treated with ice therapy, heat therapy, or a combination of the two. However, knowing when to use heat or ice and whether to use ice or heat first can be confusing.

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 (Rest, Ice, Compression, Elevation) 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. Fortunately, Chattanooga Non-Surgical Orthopedics is well versed and practiced in treating sports related injuries and pain and can help you determine the best course of action for relieving your pain- but not only that- we can also get to the bottom of why you are having pain to begin with.

Call us for a personal evaluation and let Dr. Hall and our professional team not only treat your pain, without need for medications, but help get to the root of your pain while helping determine when to use ice or heat or both.

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