If you have loss of sensation, circulation problems or significant bruising, consult a doctor.
You are hurt, your back or neck hurts, you have sprained a wrist or ankle or you have pulled a muscle - what do you do? Do you put ice or a heating pad on the area of concern?
The answer is always use ice. Heat can be comforting and may initially feel better, especially when you are dealing with neck or back pain - but I'll explain how and why to use ice.
Ice is therapeutic. Ice acts as an anti-inflammatory, helps to reduce swelling and provides pain relief.
How to Use Ice
To use ice, there are 3 primary methods:
Applying a gel ice pack or bag with ice in it.
Using an ice bath - water with ice in it.
Ice massage.
* Always start with using a cold gel pack or a ziplock bag big enough to cover the area of injury. If using a ziplock bag, put some ice in it and add some water. This will help the ice bag conform to the body part it is being applied to and help to make the application a uniform cold.
* Place a "t-shirt thickness" of material between the ice pack and your skin. Do not apply a cold pack directly on your skin. * Note: Placing the cold directly to your skin can lead to ice rash (frost bite). Applying repeated application of ice without letting the skin warm back up can lead to ice rash and pose problems for the nerves in the area. If you are uncomfortably cold, add more material between you and the ice pack. It is better for it to be less cold for 15-20 minutes than real cold for 5 minutes.
* Keep the ice on for 12 to 15 minutes, then remove and let the area warm back up for 20 to 30 minutes. Reapply the ice as often as possible.
* You can add compression to the application of ice and secure the ice using an ace bandage wrapped around the ice and area it is being applied to.
* The quicker you can get ice applied to your injury is always better.
* Ice works! This is why you always see professional athletes utilizing ice packs.
When do you use heat?
* Heat burns so you have the potential to cause further injury when using heat. You must insure that you don't burn yourself and you must limit how long the heat is applied for.
* You can use heat between applications of ice.
* You can use heat for chronic muscle strain and chronic joint aches.
How to Use Heat:
* First - when using an electric heating pad, be aware that you can easily over-do the heat and cause problems.
* Heat can be applied using:
Hot compresses and towels that have been run under hot water.
Various microwavable heating pads.
Electric heating pads.
Hot showers, hot baths or a hot water soak.
* Whatever method of applying heat you choose - the feeling should be intensely warm, NOT HOT. Select the low setting on electric heating pads and be very careful with pads that are heated up in a microwave.
* Apply the heat for 12 to 15 minutes and then allow the area to cool down for 20 to 30 minutes before you re-apply the heat.
REMEMBER THESE RULES:
* With ice or heat, follow the more IS NOT better rule. 12 to 15 minutes on, 20 to 30 minutes off.
* When in doubt, always use ice. Yes, even with neck or back pain. Joints and muscles of the back are no different than joints and muscles of an ankle or elbow.
* Forget the rule: For the first 24 hours use ice then switch to heat. It does not make sense and it is not based on facts.
* For best results, apply ice as soon as possible following the injury.
* Continue to apply ice as often as possible - even for 2 or 3 days after you think you are OK.
* If you continue to feel pain, notice swelling or have significant bruising after 24-36 hours, consult a doctor for a more complete evaluation.
MOVE WELL * EAT WELL * THINK WELL
© Health & Wellness Solutions
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