You work out. You train hard. But sometimes, when you have an ache or pain, you wonder-do I heat or ice an injury?
Two types of injuries, acute and chronic, can be helped by heat or ice. An acute injury is a sudden, sharp, traumatic injury with rapid onset (typically within 48 hours) and possibly severe pain, such as an ankle sprain. These types of injuries are recognized by the quick onset of pain, tenderness, swelling and redness.
A chronic injury, however, develops over time. This type of injury typically comes and goes and causes dull pain or soreness. It is usually the result of overuse, but can sometimes develop if an acute injury is left untreated. Shin splints are an example.
Cool It Down
Ice an acute injury to help reduce the swelling. Applying it early and often for the first 48 hours will help minimize and control the inflammation, which will also help control pain. You can ice a chronic injury as well. But you should only ice after an activity or workout.
The Basics
When icing an injury, follow a few simple guidelines. For starters, never ice more than 15-20 minutes at a time. Icing longer can do more harm than good, including possible frostbite. Also, you should allow the skin to return to normal temperature before icing again. The recommended wait time to re-ice an injury is at least 45 minutes. The area should feel warm to the touch and have normal sensation. (See box below for more icing tips.)
Heat It Up
Heat is best for chronic conditions that have no swelling because it can help relax and loosen tissues, and stimulate blood flow to the area. Sore or stiff muscles or joints are ideal for this type of treatment. Unlike ice, you should heat an injury before a workout.
How to Heat
Apply heat for no longer than 20 minutes and use enough layers between the skin and heating source to prevent burns. Moist heat can also be beneficial. Never leave heating pads or towels on for an extended period of time or while sleeping. (See box above for more heating tips.)
Ways to Heat
Dampen a towel with hot (not scalding) water and apply to the area.
Use a heating pad.
Apply hot packs or wraps
purchased at mass retailers.
Ways to Ice
Fill a zip-lock bag halfway full with ice cubes or crushed ice. Add a little water to the bag to help it conform to your body. Or, fill a small paper cup with water and freeze it. Massage the injury with the ice, peeling down the cup as the ice melts. Move the cup in small, circular motions. You can also use a frozen bag of vegetables to ice the injury. Or use cold packs bought at mass retailers.
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