Hot or Cold?

Another common questions that patients have is whether they should be applying heat or cold to an area of their body that is injured or irritated. Follow the clinical guidelines below but always use your judgment, if it seems to make the symptoms worse then try the opposite therapy.

When to use ice:

Ice is best used for acute (new) injuries that are less than 72 hours old. Ice can also be applied after exercise, physical therapy, chiropractic manipulation and general work around the house.

Using the RICE (rest, ice, compression, elevation) principles is a good rule of thumb to follow. Generally you should ice an area of your body for 5-20 minutes. Limbs should be iced for not more than 10 minutes. Ice should never be directly applied to the skin, you should have a thin garment or layer of clothing.

Icing too long can create what's called a Hunter's response. This occurs when the body think the area is freezing and actually sends more blood flow. Another concern is icing directly on the skin can cause ice burns, so never sleep with an ice-pack on.


When to use heat:

Moist heat is best applied to an area of the body that requires increase blood flow. It is generally wise to apply heat to an injured area after 72 hours. Heat can also be used to loosen up stiff joints and tight muscles and works well when applied before any rehab or exercise.

Studies have shown that applying heat to muscles prior to exercise greatly reduces muscle related injuries. A good place to apply these principles is in the shower.

Warm baths can be beneficial to the injured area, but use caution. Since heat increases blood flow to an area it can also create mild to moderate inflammation.

These are general guidelines, you should always follow the recommendations from your doctor or therapist


Stay healthy!