Should I use ICE or HEAT?
Ice and heat are inexpensive treatments that you can perform at home. If you are unsure on which to use or how to use them safely please consult a health professional.
The general rule is you use ICE for injuries and HEAT for muscular pain/tightness.
Why?
The physical effect of applying ice on the body is the narrowing (Vasoconstriction) of the blood vessels. This helps reduce the blood circulating which is helpful for an acute injury as it reduces swelling, reduces internal bleeding and reduces pain.
To see how to safely apply ice please see out strain/sprain advice page and the RICE do no HARM method.
Aside from acute injuries ice is also used for:
The physical benefit of apply heat on the body is the widening (Vasodilation) of the blood vessels. This helps by reducing muscular tension, reducing pain, reducing joint stiffness and improving soft tissue elasticity.
Contrast Therapy/Baths:
Contrast therapy is the alternate application of ice and heat. The main purpose of this is the rapid narrowing and widening of the blood vessels to reduce post sport swelling and Delayed Onset Muscle Soreness (DOMS) symptoms in the extremities. It is not used to reduce pain!
A bucket of warm water (not hot), or warm bath
A bucket of cold water (not icy), or cold shower
Alternate between buckets (or bath/shower) every 5 mins for total time of 30 - 45mins.
This can speed up recovery and is very useful if playing again the next day i.e. week long sports carnival.
The general rule is you use ICE for injuries and HEAT for muscular pain/tightness.
Why?
The physical effect of applying ice on the body is the narrowing (Vasoconstriction) of the blood vessels. This helps reduce the blood circulating which is helpful for an acute injury as it reduces swelling, reduces internal bleeding and reduces pain.
To see how to safely apply ice please see out strain/sprain advice page and the RICE do no HARM method.
Aside from acute injuries ice is also used for:
- Swelling - to reduce symptomatic swelling and pain associated with an injury. This is most useful if the swollen area is also warm to touch.
- Post sport - to reduce post-sport muscle soreness and swelling in athletes
- Post activity inflammation - to reduce pain, inflammation and swelling associated with repetitive/overuse injuries. Useful even for injuries such as chronic bursitis or tendonitis.
The physical benefit of apply heat on the body is the widening (Vasodilation) of the blood vessels. This helps by reducing muscular tension, reducing pain, reducing joint stiffness and improving soft tissue elasticity.
- Muscle spasms - promotes soft tissue relaxation, reducing muscle tension and pain
- Joint aches and stiffness - promotes mobility in stiff joints and reduces pain associated with conditions such as Arthritis
- Pre sport/activity - promotes warming up of muscles, ligaments, tendons and joints to reduce the likelihood of post related injuries.
- Chronic inflammation - improves blood circulation to the inflammatory site to promote healing of injured soft tissues in repetitive/overuse injuries.
Contrast Therapy/Baths:
Contrast therapy is the alternate application of ice and heat. The main purpose of this is the rapid narrowing and widening of the blood vessels to reduce post sport swelling and Delayed Onset Muscle Soreness (DOMS) symptoms in the extremities. It is not used to reduce pain!
A bucket of warm water (not hot), or warm bath
A bucket of cold water (not icy), or cold shower
Alternate between buckets (or bath/shower) every 5 mins for total time of 30 - 45mins.
This can speed up recovery and is very useful if playing again the next day i.e. week long sports carnival.