When Should I Use Ice and When Should I Use Heat?
This is one of the most common questions I am asked in my office.
Let’s break it down based on injury type and pain type.
Use ICE for the following:
- Within the first 72 hours following injury
- When visible swelling and inflammation are present
- If pain is sharp, shooting, and/or has a deep ache
- If you are experiencing pain at night that wakes you up because it is aches deep within your joint
Benefits of ice are:
- Decrease pain
- Decrease swelling and inflammation
- Decrease secondary injury to surrounding tissues of the primary injured area
Use HEAT for the following:
- After 72 hours if there is NO visible swelling or inflammation or redness present in the area
- If pain is dull, achy, sore, or stiff
- If you are experiencing pain at night that wakes you because it feels tight and sore
AVOID heat if:
- Inflammation and swelling are visible
- Redness is present
- Possible infection or you have a visible open wound
Benefits of heat are:
- Increase blood flow and...
DIY Series – How to Use a Hot Pack
I rarely see skin burns from hot packs but on occasion I have had patients burn themselves because they did not know how to correctly apply a hot pack.
Skin burns can easily be prevented.
Heat from a hot pack is a great way to reduce general muscle soreness and joint or muscle tension. Heat can also be very relaxing.
In this next video of the DIY Series, you will learn:
- What happens to your body when heat is applied
- Why we would want to apply heat
- When not to use heat
- How to apply a microwaveable hot pack correctly and reduce your risk of skin burns significantly
Click play to see the video bellow:
I hope I never hear about someone burning themselves from a hot pack again. If you or someone you know uses a hot pack frequently, could you please forward this email to them?
Skin burns can be serious, and I don’t want anyone hurting themselves while trying to help themselves ease soreness and tension.
Enjoy the video and stay safe,
Dr. Jeanette