Ice or Heat: The Great Debate
Posted August 31, 2007 at 02:00 PM by Lisa Cieplechowicz
Section: In The News, His Fitness, Injuries & Rehab
Ice or heat? As straightforward as this question sounds, these two choices are often points of hot debate amongst athletes attempting to soothe injured body parts. Yet despite strong arguments from both sides, here’s the simple truth: ice and heat both have their advantages and neither is a cure-all. Therefore, the safest bet to heal sports-induced injuries is to understand which method works best for what conditions and when.
Let’s start off on the cold front. Ice is one of the most common fall-back solutions for many sports-related injuries. Sprain your ankle? Tie some ice around it. Got a nasty bruise from a fall? Go grab a cold compress. While ice certainly does have some undeniable healing effects for hurting athletes, it shouldn’t always be the answer you turn to. So when should you use ice? In short, swelling is the key.
According to most research, it’s the time immediately after direct trauma to the body that ice should be applied. Fractures, sprains, and even muscle spasms highly benefit from the speedy application of a cold compress. As studies from Nursing journal have documented, the cold temperature produced by ice helps treat such conditions by reducing the presence of pain and swelling.
According to Dr. William Shiel, an Associate Clinical Professor of Medicine at the University of California, Irvine, the phenomena of swelling and inflammation after an injury is the product of blood leaking into ruptured capillaries. Essentially, when you apply ice to such an injured area, you help constrict the blood vessels, thereby restricting the flow of blood and reducing the amount of blood and fluid that leak into the tissue. In other words, cold applications will minimize swelling and pain. Of course, don’t trick yourself into thinking that if you don’t feel pain you must not be hurt. Ice can often be merely a temporary solution. For any injuries that cause prolonged pain and injury, chuck the ice and head to the doctor.
One more tip to keep in mind: ice should not be used prior to workouts or athletic events. Cold treatments work to constrict circulation to injured areas, which is why they should be used only after exercise to reduce any swelling or pain that might have been caused in the process.
If cold is key after injures occur, where does that leave heat? According to most medical professionals, heat treatment works best for muscle relaxation and chronic injuries. Whenever muscles or joints are tight, sore, or stiff, your best chance at relief is applying a heating pad or hot towel to the affected area. By applying heat to tight, stiff muscles, you are stimulating blood flow and allowing those muscles to relax. And just as cold should be applied after injury, heat treatment should generally be used before any workout or exercise.
As SportsMedicine.com points out, heat increases blood flow and skin temperature. Therefore, applying warmth to any injury that is beginning to swell will only aggravate the inflammation and pain you are experiencing. But by treating aching muscles before exercise with some form of heat application, you allow blood to flow and relaxation to occur. Relaxed muscles make for a safer workout, which is just what every athlete should be aiming for.
Hot and cold advocates can now unite. Both treatments can work wonders when applied correctly, and can help ease the types of pain athletes regularly encounter. While doctors should always have the final word, rest assure that for minor aches and pains heat and ice will do the trick.
Research sources and for more information: [About.com]; [SportsMedicine]; [MedicineNet.com]; [DrNick.com]; [Waterson, Marion. Nursing. “Hot and Cold Therapy.” Oct78. Vol. 8, Issue 10.]; [picture1]; [picture2]; [picture3]
Tags: body parts, heat, heat pack, ice, ice pack, injury, pain, rehabilitation, relaxation, sports injury, sportsmedicine.com, swelling, therapy, university of california irvine, william shiel
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