Ice and heat are a common first aid tool. More often than not people will apply heat rather than ice since the heat is more soothing and applying ice is less comfortable. It isn't necessarily wrong but thought should be given as to why either one is used.
ICE
In the event of an acute injury, there is usually swelling around the joint/muscle area and here ice should be used to minimise further swelling and to reduce inflammation which is a physiological response to an injury. Apply for approximately 20 minutes for the first 48 hours of injury.
Ice is also used to minimise chronic injuries where muscles are overused for example in repetitive strain. Here ice should be applied after any activity to calm any inflammation to the tendons or muscles.
HEAT
With chronic conditons, heat is more useful in relaxing and loosening tissues so blood circulation is improved to the local area. It is also useful in repetitive strain type conditions before activity as the warmth allows the muscle to have more elasticity.
CONTRAST BATHING - ICE & HEAT
At times using both ice and heat can be extremely useful in pain management. Dependant on the area the best tools for this is an ice pack and a hot water bottle or a cold/hot flannel.
Application: ice for 10 minutes follow with heat for 10 minutes and end with ice for 10 minutes.
This allows the blood flow to constrict during ice application and on applying the heat, the blood vessels dilate quickly which pumps the blood through allowing a flushing of toxics whilst letting a fresh blood supply to area. Ending with ice lets the body heat the area slowly and thus allows tissues to be nourished slowly for regeneration.
