Have you been recommended to use ice or heat on your injury? Both have benefits, but you’ve probably thought ‘ice or heat, which should I use?’
When to use ice
Ice can be used when injuries are acute or in inflammation. Rest, Ice, Compression, Elevation, Referral (RICER) is a basic first aid practice for soft tissue injuries. For the first 48 to 72 hours after an injury you should use the RICER principle.
For example, if you were to sprain your ankle, stop what you’re doing, apply ice to the injury, wrap a compression bandage around the ankle and keep it elevated above the level of the heart (eg. lie down with the ankle on a couple pillows) until you can see an appropriate practitioner such as your GP or a physiotherapist.
Ice will help minimise swelling and inflammation in the area, and therefore reduce bleeding into the tissues, muscle spasm and pain.
Ice wont cause further damage to your injury and is best used when in doubt.
Here’s what to look for;
- Did the pain hit you suddenly during strong stretching or a moment of athletic intensity? Were you lifting something way too heavy and/or awkward? In other words, did you have an “oh sh*t” moment?
- Is there a spot in the muscle that’s extremely sensitive to poking? (It may even be little bit deformed — is there a bump or a depression?)
- Is it flushed or hot? Does it look puffy? [1]
How to apply ice
Elevate the injured area, wrap an ice pack in a cloth and apply for 20 minutes, remove for 20 minutes, reapply for 20 minutes. Continue while inflamed. Do not apply ice directly to the skin, as it can burn.
An ice pack could be anything from some ice cubes in a plastic bag to a single or reusable chemist bought gel pack. First aid packs often have instant disposable ice packs. They do not need freezing and are activated with impact.
Do not apply ice directly to open wounds or broken bones. You can, and should use ice on tendonitis or for any alleviation of pain.
When to use heat
Heat therapy can be used on a muscle injury after 72 hours, or when there is no swelling and inflammation. A heat pad that has a consistent controllable temperature is best but most likely you will have access to a wheat bag or hot water bottle. Test the heat of the pack before applying and wrap in a towel before applying to the area, to reduce the risk of burns. A superficial or minor injury may only need 15-20 minutes of heat at a time but deeper or more serious muscle tears may need longer heat.
Use heat to soften the muscle tissues and help you relax.
Moist or dry heat?
Again it is personal preference. Many prefer dry heat, such as heat pad or sauna for muscle injuries but others like moist heat such as a warm bath, steam room or a moist heat pack for deeper pain like arthritis or more serious muscle tears.
Do not apply ice or heat if you are in any way cognitively impaired.
Heat is not recommended if you have skin or sensitisation problems. If you’re partial to a warm bath for your sore muscles, try this sore muscle bath soak;
Sore Muscle Soak
Ingredients:
- 1 cup of Epsom salt
- 1 cup of baking soda
- 7-10 drops of peppermint oil
- 7-10 drops of lavender oil
Directions:
- Begin by mixing your Epsom salt and baking soda in a bowl. Mix well.
- Add your oils at this time.
- Continue mixing well. The moisture from the herbs and oils may cause some clumping. This is not a big deal. Just use your spoon to break through the clumps.
- Store the mixture in a glass jar with lid or air tight container. I like to let it sit for a few hours before using.
- To use your homemade sore muscle soak, just pour it into a running bath. The lavender will help you relax and ease muscle tension, the mint will help revitalise, and the Epsom salt and baking soda will help with inflammation and pain.
