Ice vs. Heat
Ice-
Ice decreases circulation, metabolic activity, and inflammation. These effects come with benefits such as decreased pain, swelling, inflammation, and muscle spasms/ cramps. Ice is generally beneficial for reducing swelling and, as a result of reduced stagnant inflammation, decreasing pain.
Heat-
Heat on the other hand, increases circulation, metabolic activity, and inflammation. However, even with the opposite effects of ice, heat still provides its own set of benefits. These benefits include improvement of the compliance or softening of tissue and relief of pain and spasm. Heat can improve range of motion and is most beneficial for warming up stiff tissue before stretching or exercise.
When to use what and why-
Ice should be used on acute injuries shortly after they occur. The application of ice will help reduce both pain and swelling. Getting injured tissue to a colder temperature can also prevent further damage. Apply an ice pack, cold washcloth, or even a pack of frozen vegetables. If using ice by itself, a layer between the skin and the ice is highly recommended, such as a paper towel or light cloth. After the first three days of an injury, swelling should have peaked and you can begin to use heat. But not for all injuries. For ailments related to bones or joints, ice is still a good treatment option. Heat becomes most beneficial when used on soft tissues, such as muscles, especially those in the back. Ways to administer heat include heating pads, a hot tub, or a bath with hot water. Heat will loosen up muscle fibers and help recover your range of motion. It is advised to use heat before your physical therapy session or before starting a workout.
Safety First-
It is important to remove forms of ice or heat after 15 to 20 minutes and then to wait 20 minutes before re-application. Extreme temperatures can damage the skin when exposed for too long. It is also important to note that both ice and heat are not a cure-all for any injury, but instead a source of relief and a tactic to help prevent further injury.
Written by: Isabel Mattingly and Makenzie Mattingly
References
American Academy of Pediatrics. (2023). Treating sports injuries with ice and heat. HealthyChildren.org. https://www.healthychildren.org/English/health-issues/injuries-emergencies/sports-injuries/Pages/Treating-Sports-Injuries-with-Ice-and-Heat.aspx#:~:text=sport%2Dspecific%20skills.-,Use%20of%20ice,or%20after%20pain%2Dproducing%20activity.
Bone, M. and J. T. (2023, March 17). Should you use ice or heat for pain? (infographic). Cleveland Clinic. https://health.clevelandclinic.org/should-you-use-ice-or-heat-for-pain-infographic/
Piedmont. (2023). Schedule your appointment online. When to treat pain with ice vs heat. https://www.piedmont.org/living-better/when-to-treat-pain-with-ice-vs-heat
Wessler, K. (2022, January 27). When to use ice or heat on an injury: OSF Healthcare. OSF HealthCare Blog. https://www.osfhealthcare.org/blog/when-to-use-ice-or-heat-on-an-injury/