When managing an injury/ recovery at home, when to use ice or heat can be confusing. Both ice (cryotherapy) and heat (thermotherapy) are great resources to use for promoting healing and comfort at home.
Heat
Heat is best used on muscles, chronic pain and for the feeling of stiffness. Applying heat increases blood flow and vascular activity to the region. Using a wheat heat pack or having a soak in a nice warm bath can help muscles relax, reduce tension and aching. An example for when heat would be appropriate is for tender shoulders after a long day at the desk or when a muscle spasms or cramps. Application times of 20-30 minutes are recommended when using a wheat heat pack.
(http://www.flexheat.com.au/xl.html)
Ice
Ice is great for injuries such as a rolled ankle or torn hamstring, as soon as they happen! This is when they are acute; ice helps reduce inflammation, the more inflammation around an injury, the more pain. Inflammation occurs to promote healing and vascular activity however too much can be unnecessarily uncomfortable. When icing, utilise the R.I.C.E protocol. Keep the injury region elevated and apply ice wrapped in cloth to the area for up to 20 minutes per hour.
(https://lexingtonkypodiatry.com/sprained-ankle-myths-busted/)
We stock both ice and heat packs so if you’re confused about which modality might give you some relief, ask your chiropractor!
