Client’s are often confused whether they should use heat or ice to treat an injury.
ICE: If you have a recent injury (generally 2 – 3 days old), ice is the way to go. There are some telltale signs you can see and feel that will help you be sure. If you see swelling, redness or if the area feels hot or painful – you definitely need ice!
Ice cools the areas and helps to constrict the blood vessels around the injury so that the swelling diminishes and the temperature goes down. The cold from the ice will also slow the nervous system in the area which will decrease the pain.
When applying ice, leave it on the area for 10 minutes (or until the area is numb – whichever comes first), then remove the ice for 10 minutes and repeat. A bag of frozen peas covered with a thin cloth makes a great ice pack! Ice cubes are another good option. If you place ice cubes directly on the skin keep them moving to prevent frostbite.
HEAT: Use heat for old injuries and to reduce muscle stiffness and tension. Heat can also be used before stretching a muscle to help the muscle relax and connective tissue to soften.
DO NOT use heat on an area if it is swollen, red, hot or painful as heat will make these symptoms even worse!
Heat over tense shoulder muscles at the end of the day will help to relax the shoulders.
Electric Heating pads that provide a moist heat are best (Thermaphore and Theratherm). I recommend that clients avoid grain filled heating bags that are heated in the microwave as they can get too hot and burn skin.
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