Q&A: Ice Versus Heat
Q: Should I ice or use heat when I have an injury?
A: That depends on each individual’s situation.
The basic principle is that ice is best for recent traumas to relieve inflammation. Heat is best applied after an area is healed to the point where sharp feelings subside. For most issues, heat is more helpful than ice. Starting with 5-10 minutes of heat therapy may be right for you. It is often a good idea to wet a small towel and apply it between a hot pack and the skin. This improved interface will allow the heat to move more deeply within the muscle. Be careful to check the area every few minutes or so to detect excessive redness–the process should be comfortable.
Check your skin often to prevent burns!
Q: What is important when choosing between heat or ice?
A: That also depends on the circumstances.
If you wake up with pain in the morning and feel stiff, the muscles are the most likely source, and heat would help to relax them. If you feel an aching or burning pain which increases as the day progresses and is worse at night, particularly over the center of your back and hips, you would benefit from applying cold to the area–starting with about 5 minutes is best. Use caution, several layers of fabric should be between ice and the skin.
Frequent rest is advisable in either situation to aid the healing process. Rest is essential for the body and mind to restore itself and function properly. The body goes through periods of energy expenditure, and then it must rest to restore that energy. Sleep cycles during the night change from light to deep every hour and a half or so. This same pattern has been found to exist during the day as well. It is important to take frequent breaks from strenuous mental or physical activity for optimal health!