April 8, 2009
When to Use Heat, When to Use Ice
I get this question a lot. A LOT. And there seems to be some confusion, as one doctor says this, and another says that.
Applying Ice Properly:
When: it’s the 1st choice of care during the first 0-72 hours following an injury, like a sprain or strain, muscle spasm, low back injury, whiplash, etc.
How: Apply ice (gel pack, ice cubes or bag of frozen veggies) to area of injury with a towel between the actual ice and your skin.
Frequency: 20mins any given hour (i.e. 20mins on, 40mins off). Repeat 3-6 times/day.
Warnings: Never apply for more than 30mins, and NEVER to any of the following: frostbite, Raynaud’s disease, severe circulation problems, rheumatoid artritis, gout.
Applying Heat Properly:
When: Chronic problems (like general arthritic pain); or after 72 hours of an initial injury once the sharper pain is gone and now feels stiff or sore.
How: moist heat provides more soothing relief than dry heat (as you would receive from an electric heating pad). Hot towels, hot baths, hot showers, whirlpools, steam saunas and moist heating pads (microwavable) are all better than dry electric heating pads.
Frequency: 20mins, again 3-6 times per day.
Warnings: Never apply for longer than 30mins. Do NOT fall asleep with a heating pad on.
That covers it. These are the basics. If you have any questions, feel free to leave a comment.
Reference: To Your Health, April 2009 Issue