(828) 526-0173 | [email protected] | Copyright 2024 – All Rights Reserved.
Ouch! Cold or Hot
Written By: Dr. Sue Aery - Aery Chiropractic & Acupuncture | Issue: 2021/11 – November
Managing pain requires a subtle blending of Fire and Ice.
Dr. Sue Aery
When something hurts, what should we apply? Cold or Hot?
There are many different theories, but here are my thoughts based on research and experience as an athlete and doctor.
First, is the injury acute or chronic, meaning did it just happen or is the pain persistent? If this is a new injury, then I recommend icing for at least a period of 12 hours, right after it has happened. Icing helps to reduce the pain by constricting the blood vessels and, thereby the inflammation.
Now, some may say that those inflammatory cells are good and needed, and I don’t disagree. But, when an injury is very painful and begins to swell, icing will abate the pain and make the next day or so more manageable. Ice for intervals of 15 minutes only, then take it off and cycle again in about 90 minutes, usually enough time for an ice pack to freeze again. The off cycle of 90 minutes also allows the body to recycle the blood cells, getting rid of the damaged ones and replenishing the good and healthy ones for healing.
Those first 12 hours are critical for feeling better over the next few weeks, so remember this: RICE equals Rest, Ice, Compression, and Elevation.
Now, heat can be used once the initial acute stage has passed, about 12-24 hours after an injury. Heat is also good to use for chronic pain. Heat helps to open or dilate blood vessels, bringing more good blood to the area in need. It also helps with ailments like muscle strains and arthritic joints.
Think of new blood as a lubricant for old and creaky joints, helping to remove the toxins that cause more pain, opening the conduits that transport oxygen and nutrients to the tissues. The old blood can also be circulated and replaced by new and helpful blood and cells. When using heat remember to not leave it on past 15-20 minutes, otherwise it can cause more pain and unwanted inflammation, as the blood begins to pool.
One more recommendation, consider the in-between phase of healing, after the acute stage and before the chronic stage or when the body is healing. Contrast therapy is a combination of heat and ice, heat first to open the channels of new blood and what it brings and then icing to constrict and remove the unwanted cells to make room for a round of new ones. Do this for a few cycles every two hours or so and see how much better and faster you heal.
If you take the time to help your body do what it does naturally, you might be pleasantly surprised at your healing!
