Ice or Heat?

You just felt something snap in a muscle. You fall to the ground and the pain and swelling begin. What do you put on the injury? Heat or Ice?

There has always been debate on this issue. After 14 years of studying the matter here is my conclusion.

• Always put ice on an injury, 15 minutes per hour as many hours as you like.
• Use heat if you have a old chronic injury.
  
• When in doubt, ice.

When you first have an injury there is swelling, ice helps the swelling. Use a gel pack or bag of ice cubes and apply to the injures area. Putting it over a shirt of thin towel will help keep the skin from getting too cold. Make sure to limit the ice to 10-15 minutes. More than that can do damage to small capillaries and nerves in the area.

When using heat it must always be moist heat. Adding moisture will prevent local dehydration which increase muscle spasm. Remember, don't use heat on a new injury.

Post a comment on this page if there are any questions, glad to help.

For more information...

• Ice therapy: how good is the evidence?
• Arthritis Patients Choose Chiropractic
• Why are you walking on your knees?
• Exercise page at Back Experts