To ice or heat? That is the question....
Example of me using an ice pack around my neck and shoulders. I like to do it seated and using the Magic Bag. It wraps nicely around the area and is heavy enough that it doesn’t move or shift out of place.
A common question I get from patients is whether to use ice or heat for pain relief and which one helps to speed up recovery. Although both therapies are effective, knowing when and how to use them can make a significant difference in your healing process.
On this months blog we dive into the question: Should I use ice or heat?!?
Generally speaking, if you feel pain or discomfort, it’s always a good indication to use ice. Ice works well to reduce pain and inflammation.
How ice works?
causes vasoconstriction of the blood vessels which reduces the amount of blood flow to the area
slows down the activity of prostaglandins, chemicals that are released during an injury and contribute to the sensation of pain
lowers the temperature of the area which decreases the metabolic rate of the cells. This slows down inflammation!
On the other hand;
Heat works in the opposite fashion.
Heat increases blood flow to the area:
causes vasodilation and increases circulation to the tissues. It causes blood vessels to relax and widen, which increases blood flow and more oxygen, nutrients and immune cells are delivered to the area
helps with the removal of waste products such as lactic acid, which can accumulate in muscles after exercise or an injury
causes muscle fibers to loosen and become more pliable
Example of me icing my lower back, laying on my back. The key is to use pillows to decrease any stress on your spine. Here I’m using a pillow underneath my knees to decrease any tension or pressure on my lower back.
The truth is they both have great benefits and so I recommend using both!
My favourite strategy is to start with ice for 10-15minutes and then to apply heat to the area for no more than 15 minutes. Not only do you get the benefits of both therapies but I find it works really well for chronic injuries and it’s a great way to “detox” the area to break up the repetitive nature of a chronic injury. I like to alternate with both a few times a day.
If you are in an acute and painful episode I recommend ending with ice: My fav combo: ice-heat-ice.
Example of me icing my lower back while laying on my stomach. If you chose to lay in this position, it is important that you place a pillow underneath your pelvis. By using a pillow, you will be decreasing the curvature of your lower back and unweighting the area, resulting in a more relaxed posture.
Not sure what ice or heat pack to use?
I love something that is soft and moulds to your body. It’s more comfortable and if it sits nicely next to your body, you get a bigger impact on the area.
Here are a few examples that i keep in my house:
The Magic Bag- https://amzn.to/3WUA4ZN I love it because you can use it for either ice or heat. I have two at home and one stays in the freezer so I always have an ice pack on the ready. I’m a boy mom after all :)
Gel Ice Pack - https://amzn.to/41fISMK This is a favourite of mine because it’s well made and covers a good portion of the spine, you don’t have to worry about moving the icepack to multiple areas.
*If you use my direct links I make a small commission at no extra cost to you.
Ice & heat are simple home care strategies that have numerous benefits and can often help speed up your recovery!
Questions or comments, ask me down below.
Your family’s chiropractor,
Dr. Lindsay