Fire and ice
To treat an injury, should you crank the cold or turn up the heat?
When you experience an ache or pain, it can be tough to tell whether applying ice or heat is more effective.
Feel the freeze
Richard “Lance” Snyder, MD, a sports medicine physician with Southeast Orthopedic Specialists, said ice is almost always a better option for severe ailments like strains, sprains or sports-related injuries.
Ice constricts the blood vessels, reducing blood flow and consequently decreasing swelling in the injured area, Dr. Snyder explained. The reduced blood flow also helps to ease pain and stop muscle spasms.
To ice an injured area, Dr. Snyder recommends using an ice pack or filling a small cup with water and freezing it. Wrap the ice in a towel, massage the injured area for five minutes, and finish by stretching.
Dr. Snyder said spending a few minutes in an ice bath after a big sporting event is also a great way to reduce swelling and inflammation while decreasing the risk for future injuries.
When to warm
Heat, Dr. Snyder explained, is more effective for increasing blood flow to warm muscles up. For example, a pitcher might apply heat to his or her shoulder before a baseball game.
Heat, on the other hand, is generally more effective for chronic pain, like arthritis or even menstrual cramps because it helps increase circulation to the area.
To safely apply heat, you can use a heating pad, hot water bag or a warm compress. Most heating pads are electric, but there are some filled with rice or another substance that you can simply microwave. Be careful to use a towel or other material as a barrier to make sure you don't get burned or injured.
If you have an injury, speak with your primary care physician, who can do an initial assessment and make a referral to an orthopedic specialist. To find the right provider for you, call 904.202.4YOU(4968) or fill out the appointment request form.
