Throughout our lives we have been told to put ice or heat on bruises and aches or pains. But what’s the difference and why are we doing it?
Ice
When we use ice on injuries, we call this cryotherapy (cold therapy). There has been records of using ice in surgeries and other medical procedures in the mid 1800’s, and the first recommendation of ice use on musculoskeletal injuries in the 1960’s. The benefits of ice can reduce bleeding, inflammation, and pain. The cold temperature causes vasoconstriction (narrowing of blood vessels) which reduces blood flow to the area being iced. This in turn can reduce bleeding from an injury and decrease bruising. When it comes to pain there are several theories for the effect of ice, but ice likely slows the nerve conduction and limits the pain signal to the brain.
New evidence on ice
The use of cryotherapy has progressed throughout time, expanding its uses and effectiveness. More recently the literature has outlined that the current level of research for this topic is poor and insufficient to make recommendation. An article published in 2021 suggests that the use of ice on acute musculoskeletal injuries may prolong rehabilitation. The article suggests that the body will always go through an inflammatory phase as part of healing an injurie and ice slows this period.
Heat
The use of a warm wheat bag or a nice hot shower can do wonders for aches and pains. Heat causes vasodilation (expansion of blood vessels) and increases blood flow to the area. With increased blood to the area, the cells have a higher level to begin recovery quicker. Heat can also reduce pain, relax the muscle, and increase flexibility.
Recommendation
With the use of the newest research, we can recommend the preference of using heat therapy on injuries for the added healing assistance it provides in comparison to cold therapy. Cold therapy can still be utilised for the reduction of pain or swelling; however, it must be understood that this may hinder rehabilitation slightly.
Try one of these:
- Warm temperature for 20-30 minutes (Check skin and immediately cease if irritated or signs of burning).
- Ice water or a covered ice pack for 15 minutes maximum with 30 minutes rest period between applications (make sure ice is not directly on skin and monitor skin for irritation or discolouration).
Check out our latest blog on the updated injury protocol ‘PEACE & LOVE’.
Do you want to know more information or would like to get those aches and pains assessed further. Come see the team at Pivotal Physiotherapy & Pilates. Get those heat packs out!
~ Jacob Spencer, Physiotherapist
