Heat vs. Ice
This is a question I get asked a lot, and the answer really depends on what kind of pain you are experiencing. Heat is really effective at relaxing and soothing tight muscles, but applied to an injured muscle it can increase unnecessary inflammation, which in turn, discourages local circulation and increases pain. You should never apply heat during an acute injury, if you have circulatory problems, infection, or impaired sensations.
Use heat
Moist heat is more effective at penetrating deep muscle tissue than dry heat. I recommend using hot towels, microwavable heating bags (which tend to hold a little bit of moisture), or purchasing an electric heating pad that is water proof and comes with an insert to apply moist heat.
Use heat
- If you have dull aching pain
- If you have muscle tension
- Before performing activities that may irritate a chronic muscle injury
Moist heat is more effective at penetrating deep muscle tissue than dry heat. I recommend using hot towels, microwavable heating bags (which tend to hold a little bit of moisture), or purchasing an electric heating pad that is water proof and comes with an insert to apply moist heat.
Ice is one of the best ways to assist in the healing process of injured tissues. It constricts blood vessels which expels stagnant toxic fluid and promotes fresh nutritious blood to the site of injury. Here are some general guidelines;
Use Ice
There is no need to ice for longer than 10 to 20 minutes (depending on the thickness of the muscles you are treating). If you are using ice cubes or a bag of frozen vegetables make sure to place a towel between your skin and the ice pack to prevent frost bite.
Use Ice
- If you have sharp or stabbing pain
- If you have inflammation
- If you have an acute injury
There is no need to ice for longer than 10 to 20 minutes (depending on the thickness of the muscles you are treating). If you are using ice cubes or a bag of frozen vegetables make sure to place a towel between your skin and the ice pack to prevent frost bite.
