Ice vs Heat: Which Should You Use for an Injury?
Both heat and cold can help manage pain and injuries — but they work in different ways, and knowing when to use each can make a big difference in your recovery. While there’s still a bit of debate around the “right” time for each, these pointers can help you make a more informed choice.
When to Use Ice
Cold therapy is most often used for acute injuries — things like a fresh ankle sprain or muscle strain, especially within the first 48 hours. Ice helps to limit swelling, ease pain, and reduce inflammation.
Always wrap an ice pack in a towel to prevent ice burns.
Apply for no more than 15–20 minutes at a time, moving the pack around the injury rather than keeping it in one spot.
You can repeat this several times a day, but allow your skin to return to normal temperature before reapplying.
When to Use Heat
Heat therapy is better suited to chronic or longer-term issues, such as persistent neck tension from desk work or ongoing low back discomfort. Heat boosts blood flow, relaxes tight muscles, and soothes stiffness.
Use a heat pack or hot water bottle wrapped in a towel to avoid burns.
Apply for up to 20 minutes at a time.
Important Reminders
Avoid using ice before exercise.
Never apply ice or heat to broken or damaged skin.
Don’t use heat when swelling is present.
Avoid applying heat after exercise or while sleeping.
If you’re ever unsure whether to use heat or ice, it’s best to check with a healthcare professional before starting treatment.
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Reference
http://sportsmedicine.about.com/cs/rehab/a/heatorcold.htm
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