Should you ice or heat?
The question has been posed on many occasions.. “Should I use ice or heat on it?”
Well, that depends on what “it” is, and what the goal is.
If temporary pain reduction is the goal, then both ice and heat will work in a similar manner – by activating sensory receptors that essentially override the pain signal.
Let’s focus on ice – What does it do?
- Vasoconstriction – narrowing of the blood vessels, which reduces the amount of blood flow to the area of application
- The body does this to prevent extra heat loss from its core temperature
- This also reduces swelling & inflammation
- Numbness can be a result of prolonged cold temperature to an area, reducing pain and sensitivity.
Back in the day, it was thought that ice should be applied directly after acute injuries (ie. ankle sprains), but more recent research shows that it can actually DELAY the healing process. It turns out that the body knows what it’s doing, and that by reducing the body’s natural inflammatory process, we are indeed blunting many processes that occur to promote healing.
So what does heat do?
- Vasodilation – widening of the blood vessels, increasing the amount of blood flow to the area of application
- Reduces joint stiffness & muscle spasms
It’s best to avoid applying heat to an area that is swollen, since it can/will make that swelling worse. Excessive swelling can limit joint mobility and also inhibit the nearby muscles’ ability to contract.
So there you have it. Those are the very basics and rules of thumb to follow. As with most topics, there are exceptions to the rules. Reach out if you have any questions!
Other Blogs
Deep Squat
This newsletter dispels the common (but incorrect) belief that deep squats are bad for you. It will cover research that explains why squatting deeply is safe, the associated benefits, and how you can get started squatting deeper. WHY SQUAT DEEP? ISN’T IT BAD FOR YOU...
ITB Syndrome
You’ve likely heard of the IT Band (short for iliotibial band). IT Band Syndrome often arises due to overuse, improper biomechanics, or weak glute muscles. The IT Band is a thick & flat sheet of connective tissue that runs from the outside of the hip down to the...
Sciatica
The term sciatica is thrown around a lot. But, what exactly is it? Sciatica is a condition characterized by pain, tingling, and/or numbness that radiates along the sciatic nerve, usually affecting one side of the lower back, buttocks, and leg. This nerve issue can be...
Piriformis Syndrome: A Real Pain In The Butt
The piriformis muscle is a small, deep muscle located in the buttock region, connecting the lower spine to the top of the femur (thigh bone). Piriformis Syndrome occurs when this muscle becomes tight or irritated, and it can lead to compression of the nearby sciatic...
Shoulder Dynamic Control
Dynamic shoulder stability refers to the ability of the shoulder joint to maintain proper alignment and control during movement. It is crucial for athletes, fitness enthusiasts, and even individuals involved in everyday activities. Training for dynamic shoulder...
Burpees
Unleash Your Inner Warrior with the Burpee! Today, we shine the spotlight on an exercise that packs a punch – the burpee! Some people love them and others dread them. If you're looking for a full-body workout that combines strength, cardio, and explosiveness, the...
POLICE vs RICE
This is Exactly What you Should do After a Sprain or Strain It’s a nice fall day, you’re walking around your yard, and bang - you misstep and aggressively twist your ankle. In the rehab world, we call this a sprain. This refers to an acute injury to the ligaments of...
SNAGs
Do you ever wake up with a stiff neck and limited ability to turn your head to the side? This can be attributed to several factors, including improper sleeping positions that can potentially lead to increased muscle tension and/or joint irritation. What do you do...
Turkish Get-Up
Discover the Health Benefits of the Turkish Get-Up! This newsletter will introduce you to an incredible exercise to consider adding to your fitness routine and improve your overall health. Say hello to the Turkish Get-Up (TGU), a full-body movement that engages...
Hip Airplane
We have a test for you! Well, it’s actually an exercise. A rather challenging one at that. But if you can successfully perform this exercise then you can rightfully brag to everyone that you have great control of your hips! It’s called the hip airplane. ✈️ What makes...