The number one question that I get asked is, “Doc, should I use heat or ice for my injury?” It never fails when a new patient presents in some form of discomfort, this topic gets brought up, which is totally understandable. There are so many outlets that provide information to potential consumers about products. There is Shaq promoting Icy Hot, “Heat one minute, turns cold the next.” Then there is Thermocare, you go to CVS, pick up a heat wrap for your low back stiffness, get home and the wrap states it is for menstrual pain. Wait, What? It can all be confusing. So I like to keep it as simple as possible for my patients. Heat and ice are both appropriate forms of treatment; however, it depends on your symptoms and injuries.
Ice
Ice is typically recommended for acute injuries, injuries within the first 72 hours. If you are out running, step off the curb and roll your ankle, then ice will be your friend for the next several days. Ice is a vasoconstrictor, which helps the blood vessels to shrink in size and not allow as much blood/fluid to enter the area. Generally when an injury takes place, inflammation follows. Inflammation consists of 5 properties: swelling, pain, heat, redness, and loss of function. Ice will help decrease the swelling, cool the area, and limit the amount of inflammation in the area. Recommendations for ice following an injury are 20 minutes on 40 minutes off and do that as often as possible. The more the better, especially within the first 72 hours. Ice is prescribed for patients who have inflammation and the following types of pain: sharp, dull, aching, burning, throbbing and stabbing.
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Heat
Heat therapy typically moist heat is directed more towards patients who present with chronic type injuries. Chronic injuries are injuries that have not healed properly and are still demonstrating symptoms from the initial injury or it can be repetitive based injuries that occur over a period of time and progressively get worse over weeks, month, or years. An example would be someone who sits at a computer all day doing work. These are repetitive stress injuries. The majority of individuals who present with this have stiffness, soreness, and discomfort in there upper back and neck. Heat is a vasodilator, which opens the blood vessels up and allows more blood to the area and brings natural healing properties from within the body. This will allow decreased joint stiffness, pain reduction, improved range of motion, and relief of muscle tension. Heat therapy is also recommended for those who suffer from degenerative arthritis and especially rheumatoid arthritis.
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Side Notes
A couple of side notes to ponder. If you are experiencing inflammation or swelling and you have not suffered an injury, seek medical advice. There may be an underlying problem that is causing the inflammation to pool. If heat and/or ice have been used and you are still having pain, stiffness, numbness, or discomfort, contact your local physician, chiropractor, or physical therapist. There may be other issues, structural problems, sprain/strain, or functional muscular imbalances that are occurring.
Hopefully this is a little insight on course of action regarding heat vs. ice. At times home remedies such as heat, ice, stretching, yoga, etc. can help with everyday discomfort. However, if something persists or does not feel right, contact your health care provider to get an exact diagnosis and plan of action. While Shaq could dunk and rebound with the best of them, as far as medical advice, he should leave that one to the pros.
Dr. Scott Hallums is the owner and chiropractic physician at Wheaton Chiropractic Spine & Joint Center located at 340 W. Front St., Wheaton, IL. (630)580-9457
Wheaton Chiropractic Spine & Joint Center was founded on the principles of RELIEF. RECOVERY. RESULTS. Our number one goal is to get you out of pain and back doing the activities that you enjoy. A combined approach of chiropractic manipulation, soft tissue work such as instrument assisted and Active Release Technique, and functional rehab, will allow the body to heal and recover at a quicker rate than traditional care. The treatment and care at Wheaton Chiropractic Spine & Joint Center will allow the body, joints, and muscles to move more efficiently and function at their optimal level.
