In general, acute injuries, which happen suddenly, usually need ice to reduce inflammation.
Chronic (long-term) pain benefits from heat to relax tissues and stimulate blood flow.
Ice Treatment
Ice treatment is most commonly used foracute injuriesto reduce swelling, pain, and inflammation.
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Inflammationis the body’s natural response to an injury or infection.
Blood vessels and tissues swell so immune cells can get closer to the damage.
While important for healing, inflammation that is not controlled can cause extreme pain and disability.
The pack is applied immediately after physical activity to proactively treat inflammation.
Arthritis,migraine headaches, andtrigeminal neuralgiaare examples of chronic disorders that may benefit from ice utility.
A pack of frozen peas is another option.
To safely ice an injury:
Use iceafteran acute injury.
Use iceafteractivity if you have a chronic condition that is prone to inflammation.
Heat Treatment
Heat treatment is used to treat chronic conditions.
Heat can also relieve pain caused bymuscle tension.
Steamed towels or moist heating pads help the heat go deep into the muscles.
Some people find that moist heat provides better pain relief than dry heat.
If you’re using an electric pad, pick one with temperature control to prevent overheating andburns.
However, they are not necessarily safer than electric heating pads because they can cause burns if overheated.
Plus, wheat bags have been known to catch fire in the microwave.
With chronic conditions, using ice after an activity can help control inflammation.
To safely ice an injury, always use a cloth barrier between your skin and the ice.
Never ice an injury for more than 15 to 20 minutes.
Heat therapy will be helpful later in your recovery or if you have chronic pain.
Using heat before an activity will help loosen muscles and joints.
Use moderate heat and never apply for extended periods or while sleeping.
2015;127(1):57-65. doi:10.1080/00325481.2015.992719
