Heat or ice? Choosing the best treatment for your injury

Posted March 23, 2015

Whether you are dealing with a new injury or a chronic pain that has plagued you for awhile, it can be confusing to know how to alleviate the pain. Follow this easy to understand chart to determine if you should be applying heat or ice to your problem spot.

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Some like it hot, some like it cold.
Think about your injury or pain. Is it a:

New injury
Newly aggravated muscle or tendon strain
Ligament sprain
Soft tissue or bone bruise

Use an ice pack!
Ice will decrease swelling and numb the painful tissue.

When icing, be careful if you use a gel or chemical pack. Some can be colder than freezing point and cause frostbite exposure.

Chronic injury, sprain or strain
Arthritis pain
Muscle spasm or tightness
Trigger point

Treat with heat!
Using a hot pad or hot pack will increase blood flow to relax muscles and soothe chronic pain.

Be careful to not burn yourself if you are using a heating blanket and fall asleep. Ask someone to turn off the blanket for you or set an alarm if you think you will fall asleep.

Whether you are using hot or cold treatment, use for 20 minutes and then take 20 minute break.

If you have poor skin sensation, be careful with the prolonged use of ice or heat.