How many times have you applied heat or ice to your body?
Whether you had stomach cramps, a headache or simply needed an ice pack to cool you down from the heat… we have all used ice or heat at some point in our lives!
How to use ice:
Ice is frequently used as an acute method to minimise swelling from an injury. It slows down the rate at which blood will enter tissues, thereby reducing muscle spasm and pain. Ice may also be used in chronic or overuse conditions, such as shin splints. In this scenario, the ice should be applied after activity or exercise to control the local inflammation.
• Ice in the form of a cold pack, ice cubes wrapped in a bag or even frozen peas can be used for no longer than 20 minute spells every 2 hours \
• Do not the ice on for longer than 20-30 minutes at once as this may cause an ice burn – remove the ice immediately if you notice your skin turning bright red or pink
How to use heat:
Using heat as a treatment should be targeted for conditions that are chronic in nature. Heat helps to stimulate blood flow to an area, allowing muscles to relax and feel “loose”. Heat treatments, including heat-based cream or gel should be used before participating in exercise or sport.
• A heat pack or a hot, wet towel can be used – aim for a moderate and tolerable level of heat and avoid overusing for extended periods of time it to prevent any burns
• Aim to use heat-based treatments for about 10 minutes in each sitting every couple of hours for long-term muscle tightness or before sport and exercise only
• Do not use heat after any exercise or physical activity, or after an acute injury
• Avoid using heat where there are any areas of swelling, as this would just increase the amount of blood flow to the area, causing more swelling.
Ask our friendly physios at the clinic should you have any further questions!