Hot or Cold?

The days are getting shorter and cooler and it’s that time of year when we are digging out the winter woollies and setting the timers on our heating systems. While it makes common sense to put on the central heating to make ourselves more comfortable when the temperatures drop, it is less straight forward to know whether to apply heat or ice when dealing with the discomfort of aches, pains or injuries.

In the case of acute injury or pain, it is useful to remember the acronym RICE. This stands for:
Rest
Ice
Compression
Elevation

The second stage of the R.I.C.E. process involves the application of ice. This can be in the form of a purpose designed ice pack or use some crushed ice in a sealed plastic bag. Always wrap the ice in a thin towel or kitchen paper towel, to avoid causing ice burn. This process goes through four stages. Firstly, the area you are treating will start to feel cold, this will move on to a burning/prickling sensation, the area will then start to ache, and finally will feel numb. When you reach the numbness stage you should then remove the ice. The whole process takes about 20 to 30 minutes.

The application of the ice pack is beneficial in reducing swelling, as it causes the blood vessels to constrict, it can also reduce the pain as it temporarily numbs the area. It is a cheap and effective method of reducing swelling and pain in the aftermath of an acute injury. It can also be used for any other treatment that involves the reduction of swelling, e.g., backache or neck ache caused by inflamed ligaments/muscles.

While ice is useful in easing discomfort caused by inflammation other injuries or discomfort may benefit from the application of heat. Heat also stimulates blood flow, so it can help to ease stiffness and soreness in tight muscles. Heat can be applied in the form of dry heat (heated gel packs, hot water bottles, electric heat pads) or moist heat (warm bath, sauna, steam room) However, heat should never be applied where there is inflammation as it will only serve to exacerbate the problem.  The application of heat can be useful in loosening out a tight and painful lower back; however heat should never be used where there is inflammation as it will only exacerbate the problem.  Therefore it is important that you get a professional diagnosis so the correct form of treatment can be applied.