Ice treatment is most commonly used for acute injuries. If you have had a recent injury where swelling is a problem, you should be using ice. Ice packs can help minimize swelling around the injury, reduce bleeding into the tissues, and reduce muscle spasm and pain.
Ice packs are often used after injuries such as ankle sprains. Applying an ice pack for 5-20 minutes and often for the first 48 hours will help minimize swelling. Reducing swelling around an injury will help to control the pain. Ice treatments may also be used for chronic conditions, such as overuse injuries in athletes. In this case, ice the injured area after activity to help control inflammation. Never ice a chronic injury before activity.
You can make ice packs with packs of frozen peas that can go in and out of the freezer or ice cubes in a plastic bag or wet tea towel. Never place ice directly on the skin and keep the pack moving to avoid ice burns. Never treat with ice for more than 30 minutes, and remove the pack immediately if the injury appears bright pink or red.
Don’t use ice packs on the left shoulder if you have a heart condition, and don’t use ice packs around the front or side of the neck.
Heat treatments can be used for more chronic conditions. It helps relax and loosen tissues and stimulate blood flow to the area. Use heat treatments for conditions such as overuse injuries before participating in activities.
Do not use heat treatments after activity or after an acute injury. Never use heat where swelling is involved because swelling is caused by bleeding in the tissue, and heat just draws more blood to the area.
Hot water bottles,heat pads, or even a hot, wet towels can be used. Be very careful to use a moderate heat for a limited time to avoid burns. Never leave heating pads or towels on for extended periods of time or while sleeping.
Don’t use cold or heat packs:
- over areas of skin that are in poor condition
- over areas of skin with poor sensation to heat or cold
- over areas of the body with known poor circulation
- if you have diabetes
- in the presence of infection