• Home
  • About Elite
    • About Us
    • Therapist Profiles
    • Client Feedback
    • Products
    • Awards
    • Policies
    • FAQ
  • About Myotherapy
    • When To See A Myotherapist
    • Commonly Treated Conditions
    • What To Expect In A Treatment
    • Health Funds that cover Myotherapy
    • Myotherapy & Pregnancy
    • Case Studies
  • Services
    • Remedial Massage
    • Dry Needling
    • Deep Tissue Massage
    • Myotherapy for Pregnancy
    • Gift Certificates
    • Cupping
    • Tens Machine
    • Corrective Exercise Consultation Service
  • Injuries
    • Back Pain
    • Carpal Tunnel Syndrome
    • ITB Friction Syndrome
    • Jaw Pain
    • Migraines/Headaches
    • Chronic Neck Pain
    • Plantar Fasciitis
    • Shin Splints
    • Shoulder Pain
    • Sprains and Strains
    • Tennis Elbow
    • Whiplash
    • Thoracic Outlet Syndrome
  • Articles
    • Exercise Tips >
      • Barefoot Running & Footware Prescription
      • Blister Management
      • Marathon Recovery
      • Snow Skiing - Prepare Your Body
      • Stretching Facts
      • Why You Should Always Perform Prehabilitation
      • The Benefits of Combining Myotherapy & Pilates
      • Improving the Squat
      • How does caffeine affect your workout
      • Why you should jump in the pool
      • Prevention of Running Injuries
      • The Importance of Flexibility and Mobility for Injury Prevention
      • Develop your backside without gym
      • Plantar Faciopathy
    • Health Tips >
      • Pain Management - Pre & Post Surgery
      • Muscle Cramps
      • The Importance of Sleep
      • Your Back and Golf
      • The Importance of our Lymphatic System
      • Carpel Tunnel Syndrome (CTS) in Pregnancy
    • Product Use Tips >
      • Spiky Ball - How To Use
      • Foam Roller - Why It Works & Exercises To Use
  • Contact Us
    • Make An Appointment
    • Ask A Myotherapist
    • Location/Maps
    • Feedback Form
    • Employment Opportunities
    • Useful Links
  • Blog
  • Franchising

​

Ice Versus Heat

1/4/2013

0 Comments

 
Ice versus Heat Treatment
By Ebony Hamilton - Myotherapist

 
It is often difficult for patients to determine whether ice or heat treatment is appropriate for an injury. Whilst heat often provides immediate comfort and relief, it may actually be causing more harm than good.

Likewise, incorrect use of ice may also prolong injury recovery.

If used correctly, however, appropriate ice and heat treatment can help to reduce bleeding, inflammation, swelling, muscle spasm and pain following injury. Ice and heat treatment can also accelerate healing and speed up injury recovery.
 
How is ice treatment beneficial?
Ice treatment for injuries helps to reduce blood flow to the affected region. This is beneficial in the inflammatory phase of an injury (the first 72 hours following injury or injury aggravation) as it helps to reduce the amount of inflammation and swelling that accumulates in the injured region. Ice treatment may also help to reduce pain and muscle spasm.

In addition to ice treatment, it is good to remember R.I.C.E: Rest from aggravating activities, Ice to the area affected, Elevation of the injured part above the level of your heart and the use of a Compression bandage.
 
Ice treatment should be used for 20 minutes every 2 hours during the inflammatory phase of an injury (first 72 hours following injury or injury aggravation).

Since inflammation normally presents as a pain or ache that increases with rest (especially first thing in the morning or at night) and reduces with movement or a hot shower, we can use these symptoms as a guide for the indication of ice treatment.

Therefore, ice should be used for a minimum of 72 hours following injury AND until you have no pain at night or upon waking in the morning.

During this period, avoid heat treatment, alcohol and massage (to the injured area), all of which increase blood flow and subsequent inflammation.
 
When using ice for treating your injury:
  • the injured area should be iced for 20 minutes every 2 hours. This can be accomplished by using crushed ice or an ice pack wrapped in a damp tea towel. Elevate the injured area above the level of your heart.
  • For smaller areas, an ice massage may be performed for 5 minutes and repeated every 2 hours and applied directly to the injured area.
  • A Styrofoam cup filled with water and placed in the freezer until it freezes can be an excellent way to perform an ice massage whilst protecting your fingers from excessive cold. Simply peel back the bottom of the cup to expose the ice and apply to the injured area.
  • For the extremities, such as ankles, feet, toes, wrist, hands and fingers, submerging the injured body part into iced water for 10 minute periods every 2 hours may be easier to perform and more effective in treating these smaller areas.
 
(N.B. People who are sensitive to cold or have circulatory problems need to be wary when using ice treatment).
 
How is heat treatment beneficial?
Heat treatment increases blood flow to the affected region. This is beneficial after the inflammatory phase of an injury, since more blood flow means more nutrients and oxygen are transported to damaged tissue, therefore speeding healing. Heat can also help to reduce pain and muscle spasm as well as reduce muscle tightness and joint stiffness.

If used during the inflammatory phase (first three days), heat treatment may increase inflammation and swelling, and can subsequently prolong injury recovery.
 
Depending on what you are being treated for at Elite Myotherapy, we will dictate whether heat or ice is appropriate for your injury. We make it our interest to provide our patients with not only the relief but the knowledge to assist in their recovery.

0 Comments

Your comment will be posted after it is approved.


Leave a Reply.

    Picture
    Book Online - Toorak, Prahran, Richmond, Balwyn or Greensborough!

    Author

    Our Blog is here for you to better understand your body and how to look after it. Updated regularly by our team of Qualified Myotherapists, they cut through the jargon to give you tips and advice in an easy format - Enjoy!

    Subscribe to our Blog!
    Picture

    Enter your email address:

    Myotherapy Archives

    January 2018
    December 2017
    May 2017
    March 2017
    February 2017
    January 2017
    November 2016
    October 2016
    June 2016
    April 2016
    February 2016
    December 2015
    November 2015
    October 2015
    September 2015
    July 2015
    June 2015
    May 2015
    March 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013

    Myotherapy Categories

    All
    Case Studies
    Health Care Services
    Health Tips
    Hip Replacement
    Injury Management
    Jaw Pain
    Lateral Knee Pain
    Myotherapy
    Other Health Professionals
    Power Of The Human Body
    Products

    RSS Feed

Services

Remedial Massage
Deep Tissue Massage
Dry Needling
Cupping Therapy
Myotherapy for Pregnancy
Corrective Exercise Consultation

Locations

Richmond
Carlton
Hawthorn East
Toorak
Prahran
Balwyn
​Greensborough

Contact Us

Contact Us
​Make an appointment
© COPYRIGHT 2018. ALL RIGHTS RESERVED.
✕