WHEN TO USE ICE & HEAT FOR PAIN RELIEF When you’ve just sprained your ankle or pulled a muscle, all you want is some pain relief. If painkillers are handy, you probably pop a couple of them. If not, you ask for some ice - or was that heat instead? To sort out this confusion, let’s see what they really do. Both ice and heat relieve pain and help recovery. How to use ice minutes is enough. Repeat every 2-4 hours. Our medical experts will help use ice properly for healing and pain relief. How to use heat
Heat packs, bottles or infra-red lamps can be very useful if you have a muscle spasm or 48 hours after injury. Icing a muscle spasm contracts the muscle fibers, so they would hurt intensely. On the other hand, heat improves the circulation, soothes and relaxes the muscles by carrying away toxins and bringing in healing oxygen. Heat can comfort a back or neck strain, especially if it has been persisting for some time. When you use a heat pack, wrap it in a towel and check the temperature so it doesn’t burn the skin. When not to use heat Don’t use heat if you have a painful, red or swollen joint. This increases circulation so that fluid collects, worsening the swelling and stretching or compressing the nerves and surrounding healthy tissue. This makes it still more painful. You’d be better off icing it. When to use neither heat nor ice Whether you use hot or cold packs, be aware that you can damage your skinanddeeper tissuesbycarelessuse.Don’tuse it ifyouhaveanopenor infectedwound. If thecirculation or sensation level is poor, as in diabetes, ice and heat could cause the skin to break down, get infected and worse.
Ice is useful when you want to reduce swelling. For example, your ankle balloons up after a sprain.This is because blood and fluid collect rapidly, making it both painful and stiff. At this point, an ice pack helps to close off those tiny vessels.The blood flow slows down. Small nerves become numb, so the pain reduces. The muscles also relax. The inflammatory reaction issloweddown.Asaresult,yourankle is lessswollenandpainful. Ice packs are very useful in bruises, strains and joint swellings. Use them for any acute swelling, over the first 24 to 48 hours (except back strains). Ice helps later too, while exercising the limb. Our friendly medical experts can show you how to make movements less painful and more flexible by using an ice pack just before or during exercise. How to make an ice pack Wrap a plastic bag of frozen peas or ice cubes in a thick cold wet towel. Place it on the injured part. Check after a few minutes to make sure the skin is not red, an early sign of frostbite. Generally, icing for 15 to 20
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