Ice therapy or heat therapy

Should I use ice therapy or heat therapy???

There are 3 phases of the healing process

1. Inflamatory phase: this phase protects the injured area from further injury while the body contains the damaged tissue. During this phase cold therapy can help to reduce swelling. Never use heat during this phase because heat increases the blood flow into the injured area and increases the amount of swelling. The inflammatory phase has a duration of 2 days.
2. The proliferation phase: New tissues and scar tissues are formed in this phase. Heat can now be applied to the injured area to facilitate the healing process.
3. The third and final phase: the remodelling phase, that is the restoration of structure and function of injured tissues. The healing process includes blood clotting, tissue mending, scarring and bone healing. Heat therapy can  be used during this phase. 

In short, we can use ice for acute injuries or pain, along with inflammation and swelling and heat for muscle pain or stiffness.

If the injury includes open wounds or cuts that one should avoid using heat therapy because it promotes more bleeding.

Avoid heat therapy in condition like

• Open wound

•  Dermatitis

• Deep vein thrombosis

• Diabetes

• Severe cognitive impairment

• Peripheral vascular disease

Application

Heat therapy 

    One should keep in mind that the temperature should be kept “WARM” .It should not be so hot that could burn the skin.
It should be applied for 15-20 minutes at every 2-3 hrs. of duration.

• Hot water bottle - tends to stay warm for 20 to 30 minutes.
• Heat wraps - wraps around the lower back and waist and may be worn against the skin under clothing, providing convenience and several hours of low level of heat application

• Electric heating pad - maintains a constant level of heat as long as it is plugged in.

• Heated gel packs - may be microwaved or  heated in water, and tend to say warm for about 30 minutes. Certain types of gel packs provide moist heat, which some people prefer.

• At home one can use a bag or socks filled with rice by heating it in a pan or microwave

• Hot bath, hot tub, sauna, steam bath - tend to stimulate general feelings of comfort and relaxation that may help reduce muscle spasm and pain. A whirlpool jet directed at the lower back may provide the added benefit of a light massage.

Ice therapy

    Use ice therapy for about 10-20 minutes duration times a day. One should keep checking the skin often for sensation while using cold therapy to make sure that he/she isn't damaging the tissues. 

• Ice Packs: It is most common method of cryotherapy. There are different types of ice used in ice packs. The most common types are ice packs made with cubed, crushed and wetted ice applied for 15-20mins. It was discovered that wetted ice is better to lower surface temperature during treatment and maintaining the lower temperature during recovery. It is also more effective in lowering the intramuscular temperature during treatment.
• Ice Spray: A cooling effect can also be produced by icing spray for a similar effect.
• Immersion: Simple or whirlpool immersion.
• Ice Massage: slow strokes in circular motion for 5-10 mins.
• At home once can use crushed ice cubes wrapped in a towel.

CAUTION: Never apply heat or cold directly on the skin always use something to wrap and then apply for relevant time. Avoid too hot or too cold.