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You've sprained your ankle or are sore following a weekend of raking leaves. What to do now, ice or heat? This is one of the most frequently asked questions in our office. Following these tips will get you on the road to a quicker recovery.
Ice:
- Slows down circulation which reduces inflammation
- Numbs the area to reduce pain
*First 24-48 hours after injury: Ice!
- 10 minutes each hour
-
- After 10 minutes the body’s response to ice reverses because it reacts to “save” the ”frozen” area, resulting in increased circulation to that area. Increased circulation is bad during this phase of healing because it results in increased inflammation and swelling.
* During this time period follow RICE protocol:
R: Rest injured area
I: Ice, 10 minutes each hour
C: Compression with elastic bandage to control swelling
E: Elevation of injured area, preferably above heart
Heat:
- Increases blood flow
- Increases tissue elasticity or flexibility
*48 hours after injury: Heat!
- 10 minutes each half hour
- Followed by gentle stretching and range of motion
- Moist heat (damp towel around microwaveable hot pack) penetrates muscle much more effectively than dry heating pads
*Always place a towel between you and hot/cold pack
Also remember:
-NSAIDs reduce pain & impair healing
-Natural anti-inflammatories (Turmeric, Boswellia and Ginger) reduce pain & promote healing
