Maybe not Shakespeare’s most famous question…..but an important question nonetheless. HPH Osteopath Jerome Smith has extensive experience working with professional sportspeople – after completing the FIFA Sports Medicine Diploma he worked with premier league footballers in the UK before moving to Sydney. Here are his thoughts on whether to use heat or ice.
A lot of times when people develop a new pain they are unsure about what to do and are worried they might make it worse. It’s common for people to either use ice or heat on an injury to try to obtain some pain relief, but aren’t necessarily sure which one suits their condition best. Here are the guidelines I usually follow:
If it’s a new (acute) injury (first 48-72 hours), you would be more likely to use ice. Ice will help decrease pain and inflammation whereas heat can increase it. Ice may also be helpful for older injuries if the area is still quite inflamed.
Using ice (a packet of frozen peas is perfect as it can mould to the shape of the affected area) should not be applied for periods longer than 15 minutes.
Older injuries are usually better served by heat, which will help increase the blood flow in the area and be a useful adjunct to mobility, such as stretching exercises.
Heat can be as simple as taking a warm shower or bath, wrapping yourself up in the season’s latest fashion scarf, or using something like a wheat pack.
Obviously you should discontinue ice or heat if they cause you pain.
I often advise patients to take a shower where they alternate cold and hot water on the site of an injury. This will open and close the blood vessels to stimulate blood flow.
Try 10 seconds cold water, 5 seconds warm-hot water, and alternate between the two 3 or 4 times. Another way to achieve this hot/cold cycle might be using an ice pack for a few minutes then a wheat bag for a few minutes.
If you have any questions feel free to call the clinic or drop us a line, or just ask us for more information at your next appointment.
