Lisa Vernon, physiotherapist, answers one of the most commonly asked questions.
ANSWER:
Generally speaking……
Ice: is for acute injuries
Ice is effective in constricting (narrowing) the blood vessels, thereby reducing the blood flow to the area helping to reduce pain and swelling.
It’s great for the first three days after an injury.
Heat: is for tight/achey muscles from stress/tension or chronic injuries (injuries lasting > 3 months)
Heat is effective in dilating (open) the blood vessels capillaries which increases the blood flow to the area supplying oxygen and nutrients which help reduce joints and relax muscles.
A lot of people have heard of the acronym RICE for acute injury management, ie
R Rest
I Ice
C Compress
E Elevate
This should be applied to injuries for the first 72 hours (3 days).
Following this it is generally ok to commence using heat, and gentle exercise (walking) but what you start doing and when should be guided by a health professional such as a physiotherapist to ensure you do not return to activity or sport too soon.
There is also the acronym do no HARM for this period of time.
H Heat
A Alcohol
R Running (or other vigorous exercise)
M Massage
Where it gets tricky…..
Things are rarely black and white. In some situations after the first 72 hours following an injury there is still some swelling, warmth or redness.
In this situation it is best to continue using ice as this will help to reduce the inflammation.
If you are unsure whether to be applying heat or cold to an area of your body. Please contact our friendly admin staff via phone 8356 1000 or email: admin@adelaideestphysio.com.au and they will get one of our physiotherapists to get in contact with you.
