Nathan Browne

The great debate: heat or ice?

It's been a long day both on and off the road and all you're looking for is some relief from the aches and pains of your daily routine. So what are your most convenient options…rest, stretching, ice, heat, all of the above? Well, if you said all of the above, you're close. All of the aforementioned therapies should carry some amount of relief if applied properly in the correct situation. Now the million-dollar question: what situation dictates the need for ice versus heat? The answer is less complicated than you'd think.
      Traditionally ice is used for any injury that is recent or acute (within 24-48 hours). Ice works by narrowing the blood vessels in which it comes in contact with and thus limits the internal bleeding or swelling at the site of injury. When swelling is minimized, the surrounding musculature can endure more movement and less functional loss. We all know that when we sprain an ankle it swells up to sometimes 2-3 times its normal size. Ice should immediately be applied in 10-15 minute increments to help reduce swelling, limit motion loss and minimize the initial pain.
      Heat, on the other hand, is used for chronic or lingering injuries that are present for longer than a couple of days and are not associated directly with swelling. The opposite of ice, heat works by widening the blood vessels in an effort to promote more blood flow to the area, which will help relax the muscles or muscle spasms. It is recommended that heat be applied for only 15-20 minutes at a time and never while sleeping.
      As always, if the condition persists or gets worse be proactive and contact your healthcare provider as oftentimes little nagging injuries can manifest themselves into a lot more if not properly diagnosed by a professional. Hopefully this sheds some light on a somewhat foggy topic so the next time you're feeling the effects from a long day, you know how to handle it correctly.
     Nathan Browne is a Doctor of Chiropractic serving Atlanta, GA and the region.