If you are like many people, you’ve experienced muscle aches and pains following rigorous activities or chores. A quick game of pick-up basketball with your teenager, spring-time yard clean-up and gardening, or an intense trip to the gym when you’ve started a new workout plan. Late in the evening or upon waking the following day, your body lets you know, ‘Oh no- that was too much!’ Looking for relief, you grab the heating pad- or is it the ice pack? What will happen if you pick the wrong one?
As musculoskeletal experts, physical therapists are your experts when dealing with soft tissue injuries, also called musculoskeletal injuries. So, when questions arise about preparing for activity or recovering from injuries, we are the perfect partner in your health.
Ice Therapy and Heat Therapy: Which to Use and When
Physical therapists are often asked whether ice or heat should alleviate muscle or joint pain. The answer to this question is not always straightforward, so understanding how each impacts your body is critical. Choosing the right option at the right time can significantly influence your recovery and performance.
The recommendations that follow are general guidelines for most people. However, suppose you have been diagnosed with a condition such as Multiple Sclerosis (MS) or fibromyalgia. In that case, following specific recommendations based on your condition is important. Many diseases like these benefit from physical therapy, with a team approach to managing the unique diagnosis. So, when new or unusual symptoms present themselves, you must seek the care of your specialists.
Cold Therapy for Reducing Inflammation and Pain
Ice therapy, sometimes called ‘cryotherapy,’ is recommended if you have recently experienced an injury or have swelling in a joint or extremity (for example, your ankle, elbow, or knee). Cold therapy reduces pain by numbing the affected area to minimize nerve sensation. It also reduces swelling and inflammation by constricting blood vessels and circulation to the area.
The best time to use ice therapy is during the first 24-48 hours after an injury, also known as the inflammatory period. This can last up to 72 hours or longer, depending on the severity of the tissue injury. Cold therapy’s pain-relieving and anti-inflammatory impact can deliver a much-needed break if you are in pain following physical exertion or injury.
While using gel packs, like the ones in our clinics, is a common ice therapy, gel packs can be dangerous if used too often or for too long. If your pain does not subside and you need guidance on your next step, ask your physical therapist at Bay State Physical Therapy.
Safety Tips for Using Cold Therapy
- Avoid placing your ice pack directly on the skin.
- Do not ice longer than 20 minutes at a time.
- Use a 10-20 minute on, 60-minute off rule of thumb- this allows your tissues time to warm back up thoroughly.
- Avoid using ice therapy before physical activity as it can increase stiffness and aggravate symptoms.
Stages of Cold
While the number of minutes is a safe guide for ice application, each individual’s tolerance can vary. So, physical therapists often educate their patients on how to identify the effectiveness of ice based on the four stages of cold therapy:
- Uncomfortable
- Stinging
- Burning or aching
- Numbness (this is the time to take the ice off!)
Heat Therapy for Relaxing Muscle Tissues
Heat therapy, sometimes called ‘thermotherapy,’ is ideal for relaxing and loosening muscles and tissues and relieving stiffness and chronic pain. It promotes blood flow to the area, making it an excellent option for chronic conditions like arthritis or overuse injuries. The warmth can also be used to loosen and relax muscles before exercise.
How to Use Heat Therapy Safely
To use heat therapy, apply a heating pad or a hot moist towel to the affected area for up to 20 minutes. It’s essential to avoid using heat therapy for extended periods, especially when sleeping. So, no heating pads overnight! Heat therapy benefits soft tissues by increasing blood flow to the area and drawing extra nutrients into the tissues to assist in recovery and healing.
Heat should never be used immediately following an injury or in the 72 hours following an injury; this is the time to use ice. You may benefit from medical care if you are concerned about an injury, or if your pain has continued longer than 3-4 days. Ask your primary care provider for a referral to physical therapy as your preferred care route.
Tips for Using Heat Therapy
- Avoid using heat therapy for prolonged periods.
- Do not use heat therapy while sleeping to prevent burns.
- Heat therapy can exacerbate inflammation; therefore, follow your medical team’s advice if you have an inflammatory condition.
Of course, warming up your muscles can be done the old-fashioned way too. Slow, large muscle activities progressing in speed and complexity are a great way to warm up the body in preparation for vigorous activities.
When You’re Injured, Ask for Physical Therapy
If you’re experiencing muscle or joint pain, ice or heat therapy can be an effective way to temporarily alleviate symptoms. However, if your symptoms persist, your physical therapist is your partner in health and wellness. As experts in movement, injury prevention, and rehabilitation, trust the team at Bay State Physical Therapy to put you on the road to health and wellness.
Call your nearest Bay State Physical Therapy location to schedule or complete the form below to request an evaluation.
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