Countless bits of medical folk wisdom have been passed down over the generations. “An apple a day keeps the doctor away” and “Starve a cold, feed a fever,” are two you may recognize. One bit of wisdom that has frequently caused confusion concerns body aches and pains. When you pull a muscle, do you ice it? Or do you apply a heating pad? The folk wisdom has gone back and forth endlessly. Let’s look at the science.
Why Does It Work
The truth is that in many cases, either ice or heat will help ease the pain of the injury and speed healing. There are a few times that you will want one or the other. This is because of what heat and cold do to your body.
Heat improves blood flow. This means it also improves the movement of nutrients throughout your body. Increased blood flow will relieve aching joints and relax tight muscles. Heat is best for the following:
- Injuries that are older than six weeks
- Arthritis
- Before exercise or sports activity
- Tendinosis or chronic tendinitis
Cold does the opposite. It restricts blood flow which in turn reduces bruising and inflammation and helps to numb the pain. Times you may wish to choose this option include:
- New injuries less than six weeks old
- Gout flare-ups
- Headaches
- Acute tendinitis
Those old-fashioned muscle strains and sprains that plague almost everyone from time to time benefit from both ice and heat treatments. Start with ice to reduce swelling then alternate with heat to ease muscle stiffness. You can contact physical therapy in Northfield for a precise regimen.
How To Use Ice/Heat Treatment
The general recommendation for using ice or heat is to apply it for 20 minutes and then remove it for 20 minutes. Continue to alternate for 48 hours then reassess. Always use caution, especially on any areas of the body with decreased sensation due to neuropathy or another condition.
You can use ice packs sold specifically for pain relief or you can use a bag of frozen corn or peas straight from your freezer. Ice cubes in a sealed baggie work also. Wrap the ice pack in a napkin or handkerchief if placing it directly on the bare skin is too uncomfortable.
Heating pads set on low are convenient for heat treatments. You can also purchase microwavable heat wraps. If you don’t have either item, take a warm shower or bath. Look for physical therapy near me to find professional help with ice and heat treatments.
Talk to the Pros
In addition to applications of heat and ice, reach out to physical therapists. Not only can they advise you on how to continue your treatments at home, but they can also assist you on your path to recovery with the appropriate stretches and exercises. There’s a reason physical therapy jobs NJ are growing. More and more people are realizing the benefits of PT.
Prepare for the worst by stocking up on ice packs, heating pads, and over-the-counter painkillers. And find a physical therapist in your neighborhood who can help you recover from life’s injuries.
