For all athletes there comes the  very confusing question of, do I use heat or cold on an injury? Well, here is some information on both heat and cold!

Cold

Traumatic incidents (a fall, twisting movement or direct blow for example) and are immediately painful.

Ice should remain in contact for up to 20 minutes at a time  and be re-applied regularly, every 2-3 hours.

Following approximately the first 3-5 days of an tramatic injury, once bleeding has stopped and there are no signs of inflammation, you may wish to alternate cold and heat treatments. That is apply cold for 10 minutes, followed immediately by 10 minutes of heat. This help to bring blood to the damage tissue faster, resulting in faster recovery. Make sure all bleeding has stopped before applying this technique. Blood is vitally important in providing all of the energy and nutrients that the body needs for repair.

The only time ice should be used on injuries is after exercise, to reduce any residual swelling.

With any sprain, strain or bruise there is some bleeding into the underlying tissues. This may cause swelling, pain and delay healing. Ice treatment may be used in both the immediate treatment of soft tissue injuries and in later rehabilitation.

During immediate treatment, the aim is to limit the body’s response to injury. Ice will:

• Reduce bleeding into the tissues.
• Prevent or reduce swelling.
• Reduce muscle spasm and pain.
• Reduce pain by numbing the area and by limiting the effects of swelling which causes pain.

Ice can be left on for 20 to 30 minutes but there is little benefit to be gained by leaving it on for longer. You run the risk of damaging the skin if ice is left on the skin for more than 20-30 minutes at a time.

Ice often gives better and longer lasting effect on the circulation than heat. The pain killing properties of ice are also deeper and longer lasting than heat.

Heat

In general heat should be used to treat injuries, to help relax tight, aching muscles and joints, increase elasticity of ligaments and tendons and increase the blood flow to the area. Heat therapy can also be used prior to exercise in chronic injuries to warm the muscles and increase flexibility.

Do not use heat on a new injury (for example soaking in a hot bath, using heat lamps, hot water bottles, deep heat creams, etc). These will increase bleeding and make the problem worse.

When an injury is older than 48 hours, heat can be applied in the form of heat pads, deep heat cream, hot water bottles or heat lamps. Heat causes the blood vessels to dilate (open wide) which brings more blood into the area. It also has a direct soothing effect and helps to relieve pain and spasm. If heat is applied to the skin it should not be hot, gentle warmth will be enough.

To Recap:

Cold- Meant to take down swelling, used in 20-30 minute burst, every 2-3 hours.

Heat- Meant to relieve pain and spasms. Do not use if injury is still bleeding, you should wait atleast 48 hours before applying heat.