Should I Use Heat Or Ice When I’m Hurt?

When you’ve got pain or swelling in a joint or part of your body, some people naturally grab an ice pack to help. Others go for a heat pack. So which is correct – and could two very ‘opposite’ therapies really both be helping? Here’s a guide on using ice versus heat for your injury.

The Lowdown On Ice

As a society, we’ve been using ice on injuries for almost half a century. When you apply ice over the skin, it makes the blood vessels in the area narrow, a process known as vasoconstriction. This happens because our bodies try to maintain a stable temperature, and narrowing the vessels helps keep less blood exposed to the cold. This, in turn, restricts blood flow to the injured area, reducing swelling, bleeding, and bruising. Less swelling means better movement and less pain, as the ice can also numb nerve endings and slow down pain messages to the brain.

While this makes complete sense, new research does argue that while swelling and inflammation are linked to pain, they are also imperative for the healing process. Inflammatory cells recognise damage and recruit other cells to initiate the complex healing and repair process. So, interfering with this initial inflammation might potentially delay healing.

As with anything, it’s always important to look at the bigger picture and consider all of the factors. This includes that prolonged swelling can put pressure on damaged tissues, limit movement, and increase pain. This is particularly significant for lower limb injuries like ankles or knees, affecting a person’s quality of life and daily activities. In this case, ice may well be the best option.

The Lowdown On Heat

Unlike the ongoing debate about the effectiveness of ice, using heat on injuries is widely accepted. Heat works by warming the tissues it touches, causing the blood vessels to widen (dilate) and boosting blood flow to the area. The increased blood flow is believed to enhance healing by supplying more nutrients and oxygen to the site through the bloodstream.

Here, research does support the benefits of heat therapy, regardless of whether it’s delivered through methods like heat packs, hot water bottles, or even a sauna. Besides promoting healing, it has been found to bring short-term relief from pain. Heat also temporarily increases the flexibility of ligaments and tendons, improving the range of motion in the affected area. This makes heat therapy helpful not only for managing pain during the initial inflammatory phase of an injury but also for addressing ongoing issues like chronic low back pain.

So, Should I Use Heat Or Ice?

Determining whether you should use heat or ice for your injury isn’t always black and white, and you should really take it on a case-by-case basis. We still find that when applied for 10-20 minutes at a time and not directly on the skin (so through a towel), ice can be quite effective in immediately reducing your pain, supporting your movement in the short-term, and also preventing excessive bleeding or bruising after your injury. All of which can make you feel much better in the short-term. As podiatrists – we’re still doing this ourselves.

If your pain persists in the days or weeks following an injury, however, or if there’s pain without substantial swelling, switching heat therapy could be a good idea. Make sure you do so safely though – be careful of prolonged or overly intense exposure to heat so you don’t risk further injury or interfere with the body’s natural healing processes.

Beyond the choice between heat and ice, you also need to make sure you’re addressing the root causes of your injury and implementing a well-structured recovery and rehabilitation plan. This is key in having a successful and sustained recovery. And where our podiatrists here at Masterton Foot Clinic are always happy to help.