Blog Post

One of the most common questions we get is whether ice or heat is best for pain and injuries. The answer is... Both! Ice and heat are very beneficial at different times. The following are some guidelines on when to utilize each.

What does ICE do? Ice decreases pain by vasoconstriction (closing of small blood vessels). This helps limit the amount of swelling that occurs immediately after an injury. It also has a calming effect on nerves, which can decrease pain.

When to use ICE? The safest choice for treatment of injuries is ice. Ice is best for injuries less than 24 hours old or after activities that aggravate chronic conditions. Ice is good for migraine headaches, bumps, sprains and strains that occur with sports, slips, falls, and lifting.

Tips when using ICE – Ice an injury for no longer than 20 minutes at a time. Wait 1 hour before icing again. Ice or cold packs should never be put directly on the skin. Use a thin towel between your skin and the ice to help prevent a burn. To get added results for treatment of swelling, elevate the area being iced.

What does HEAT do? Heat provides relief by vasodilation (opening of small blood vessels). Heat increases blood flow which promotes muscle relaxation and pain relief.

When to use HEAT? Heat is a great way to loosen up stiff joints and tight muscles. Heat is a good method of pain relief for postural muscle in your back and neck, tension headaches, muscle soreness, and spasms. Always wait 2-3 days after an injury before considering heat therapy.

Tips when using HEAT – Heat should also be applied in 20-minute intervals; waiting one hour between treatment. To avoid burning yourself, use several layers or towels between your skin and the heating pad. Also, avoid falling asleep while applying heat therapy by using a timer or automatic shut off. Never use heat if there is swelling or bruising.

When in doubt use ICE – Know that, when heat it is applied over an area of acute injury, active inflammation or swelling can get worse, as heat causes increased blood flow, the opposite of ice.

If you use ice or heat for pain relief, yet you never fully feel pain free, give us a call. We can help with both acute injuries and chronic pain. Call our office today at (731)660-6212.

Payne Chiropractic

Your Jackson, TN Chiropractor