Heat and ice packs are common remedies used at home to treat injuries, either before or after professional therapy. They are generally used to treat traumatic soft tissue injuries, such as whiplash from a car accident, or joint issues, such as rotator cuff strains to the shoulder, ligament injuries to the knees, or for general back pain. In many cases heat and ice application will help to relieve pain, but it is important to know how to apply these two effective painkillers.
In general, cold packs can be applied as soon as an injury occurs. When injuries are treated immediately with cold packs the treatment has several benefits: bleeding is reduced, it stops or reduces inflammation, muscle spasms are reduced, and the cold numbs the area where the pack is applied so the pain is reduced. The advantage of ice over medicinal painkillers is that it can be applied locally to the injured area. In addition, it does not have the sedative effects common with painkillers.
Ice packs can be applied safely for 10 to 20 minutes; however, care should be taken not to let melted ice water drip over the injured area, particularly if there are stitches or the wound is exposed. There is danger of infection setting in if the water is allowed to drip on the raw wound, so it is advisable to use a plastic cover for the pack.
Injuries should only be treated with heat packs after a few days. Heat produces a vasodilatory response in the blood vessels causing more blood to rush in. When there is swelling in an injured area there is already a surplus of blood, so adding heat can increase the pressure on the pain fibres.
It is usually safe to apply heat packs after 48 hours, but ensure all the swelling is gone, and that can take as long as a week. There are many types of heat packs, heat lamps, heat pads, deep heat cream or even ordinary hot water bottles.
The benefits of applying heat are various; it can reduce pain, the increased blood flow helps in the healing process of the tissues that are damaged, and it really can feel great! Heat is especially effective at reducing muscle stiffness and is generally more effective than ice for chronic injuries.
Moist heat can penetrate more effectively than dry heat, so try using a hot water bottle wrapped in a few moist warm towels.
Keep in mind that each of us responds to heat and cold in our own way. What may give great relief to one person might be quite irritating to another. Therefore, follow these guidelines, but also find out what works best for you.
As a precautionary measure, it is never a good idea to use ice packs on the side or front of the neck.
Shaun Karp is a certified personal trainer. For further information call 604-420-7800 or go to karpfitness.com.
