Ice Vs Heat
I'm always asked what is better, ice or heat? There are a lot of factors such as the type of injury you have and how long you have had it for that influence which is right for you.
HEAT
WHAT: Old/chronic problem
WHY: Eases spasm and stiffness
HOW: Increases blood flow
Use for 20 minute sessions
e.g. arthritis, muscle spasm
ICE
WHAT: New/acute Injury
WHY: Reduces pain and swelling
HOW: Decreases blood flow
Use for 20 minute sessions
e.g. muscle sprain, tendinitis
How does it work?
ICE helps to reduce inflammation by narrowing the blood vessels - inflammation the body's natural way of repairing itself; it sends white blood cells to the area to help clear up the damage left behind by the injury (so a little bit of inflammation is not necessarily a bad thing!) Inflammation comes on quickly after an injury and can make the area painful, hot and swollen. If you would like to reduce the symptoms in inflammation then you can use ice packs or even a bag of peas. Injuries that respond better to ice include muscle sprains, tendinitis and bursitis and plantar fasciitis.
HEAT has the opposite effect in that it helps to dilate the blood vessels, sending more blood into the area, promoting healing. You should not use heat on an acute, inflamed injury as it can aggravate the problem. Heat can be used to help relax tight muscles and ease joint stiffness. You can use a heat pack, hot water bottle or even try a hot bath. Moist heat such as a hot flannel can be particularly useful for problems such as neck spasms. Heat is also good for chronic problems such as arthritis, fibromyalgia as well as muscle cramps and spasm.
How to apply ice/heat
Whether you're using an ice or heat make sure that your skin is protected by putting something between the ice/heat pack and your skin, such as a tea towel. Treat the area for no more than 20 minutes at a time, taking breaks of at least 20+ minutes.
Final thoughts...
If you're still unsure what is best for you then consult a health care professional who can give you advice specific to your problem. However a good rule of thumb is when in doubt, use ice!