Ice vs Heat for Sprains and Strains
Knowing when to apply ice or heat can be tricky! Below we have detailed the key benefits of when to use ice and heat, and their precautions, to help you to have a better understanding of their purpose.
Sprains: Ligament injuries (which connect bone to bone): A sprain is the result of the tearing or over stretching of one of these ligaments. Common sprain symptoms include swelling, pain, discomfort, and difficulty moving the affected joint or limb.
Strains: Muscle/tendon injuries (connect muscle to bone): Overexerting a muscle or stretching a tendon or muscle too far can result in a strain. Typical symptoms of strains include pain, general stiffness, weakness, swelling, muscular spasms, and difficulty moving the affected area.
ICE
After an injury it is best to apply ice straight away. This is important because it helps to prevent/reduce swelling around the affected area by restricting the blood supply during the initial stages of healing and is a useful source of pain relief.
The benefits of promptly preventing swelling include:
- Minimize pain and sensitivity
- Reduce recovery time
Ice is most beneficial for the first 24-72 hours post-injury when there may be redness, swelling and bruising present. Ice should be applied regularly every couple of hours for 15-20mins. Ensure that you have a protective layer between the ice and skin to prevent skin irritation. During the acute stage it is also important to use ice in combination with compression, and elevation to enhance the effectiveness of initial management. Small, gentle movements are also beneficial to help keep the joint moving and encourage blood flow.
HEAT
Applying heat too early may cause additional swelling by increasing blood flow to the injury site. Once the swelling has reduced heat can be applied via wheat pack or hot bath/shower ensuring that the temperature is not piping hot to prevent skin damage. Heat is used to aid in the overall healing process, it has a direct soothing effect to relieve pain and muscle spasms. Precautions should be taken to consult your clinician if you have a heart condition or diabetes as heat may not be an appropriate treatment.
Come see us at Physio4u for a tailored treatment approach for your specific individual needs and stage of injury.
