Depending on the situation, both ice and heat can be effective and convenient options for easingknee pain.
This article explains knee pain causes and when ice or heat is most appropriate.
The most common causes are arthritis, cartilage tears, sprains or strains, and tendonitis.
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This condition typically occurs in middle and older-aged individuals.
Tears
The cartilage in your knee, namely yourmeniscus, can tear following a traumatic injury.
These tears usually happen after a plant and twist movement.
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It most commonly occurs while playing sports or performing more physical tasks at home or work.
It is usually the result of muscular overuse during activities like running, jumping, or biking.
The knee pain associated with tendonitis typically comes on gradually.
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Initially, it may only hurt while doing the aggravating sport or exercise.
However, as the tendonitis progresses, the soreness becomes more frequent and constant.
Using Ice
Ice is an easy and accessible treatment option if your knee is hurting.
Because of this, icing can relieveinflammation, decrease swelling or bruising, and reduce soreness or pain.
Injuries
Icing is beneficial following an acute knee injury (less than six weeks old).
The following injuries may benefit from ice:
Icing injuries can reduce inflammation and help prevent pain and swelling.
Along with activity modification, icing may also keep some injuries, like tendonitis, from progressing.
Apply the cold object directly over the affected area.
Be sure to use a towel as a barrier to make the temperature tolerable.
Eachicing session should last a maximum of 20 minutes.
Ice is best for acute injuries like sprains, strains, tears, and tendonitis.
It works to reduce inflammation and relieve pain.
Using Heat
Applying heat to a sore knee can also be helpful in specific circumstances.
This throw in of treatment is usually not helpful after an acute injury.
That’s because the goal with an injury is reducing the inflammation.
However, it can be beneficial when dealing with a chronic issue.
Again, people with sensory issues should use caution with heat to avoid any burning or skin damage.
Heat works oppositely as ice in that it widens blood vessels, which increases blood flow to the area.
This therapy is most useful for chronic conditions like arthritis.
This treatment is calledcontrast therapy.
It involves alternating between icing and heating a joint.
This option has traditionally been used after exercise or participating in a sporting event to recover.
However, it may also be helpful for more chronic conditions, like arthritis.
To use heat and ice, alternate applying hot and cold packs at different times of the day.
Alternately, you’ve got the option to submerge the knee in hot or cold water.
While those who received contrast therapy reported less overall soreness and muscular fatigue, the research is still mixed.
Research is mixed on the benefits of using both heat and ice.
However, some people find it beneficial, especially for treating chronic conditions like arthritis.
Ice and heat therapy can often help with pain, inflammation, and mobility.
However, certain conditions respond better to different treatments.
For example, ice works best for injuries, whereas heat is a better therapy for more chronic conditions.
Sometimes it is helpful for alternate heat and ice, especially for arthritis.
Consulting with a doctor can speed your healing and allow you to return to normal activities sooner.
Frequently Asked Questions
Applying ice to an injury can reduce swelling by restricting its blood flow.
It does this in an attempt to repair and protect the damaged tissues.
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