Do you use ice and heat as a part of your health and fitness protocol? Whether you’re in physical therapy or at the nurses office in school, ice and heat are staples to activity and the challenges athletes and my everyday fitness clients will absolutely face whether you are sore, stub your toe or injure yourself during a sports event. The American College of Sports Medicine supports the research on ice and heat application for active lifestyle enhancement and recovery.
What is ice and heat therapy?
Ice, or cryotherapy, helps immediate inflammation when an injury is swollen. You will see an enhanced red color, hot to the person and touch. When the pain has dulled and the swelling has gone down, you can seek further attention and switch to heat if it is a muscle injury, called contrasting therapy. This applies to muscle tears and strains, not other muscular pain. Some examples of using ice would be when you twist your ankle or bang your knee.
Heat, or thermotherapy, aids in pain, tension, spasm, and chronic pain, giving relief to constricted blood vessels within the muscle. Hypervigilance is common during pain or injury and heat soothes the nervous system helping to manage the symptoms of any muscular condition. Some examples would be when you have a stiff neck, or are experiencing back pain.
Ice and heat do have moments where they are not beneficial. If you are icing while you are already cold or heating when you’re in a sweat, your body will send signals to your brain that will make you hypersensitive to the pain, causing unwanted anxiety and stress.
If you ice muscle pain, it can cause further stiffness. The American College of Sports Medicine states “Passive modalities can be incorporated into the rehabilitation process, but their use should be limited and be part of a comprehensive rehabilitation program that emphasizes active intervention.” While heat offers relief for chronic pain and muscle tension, the ACSM also advises against its use on fresh injuries due to the risk of exacerbating inflammation and bleeding.
While ice initially soothes inflammation, avoid prolonged use as it can hinder tissue healing and increase muscle stiffness. For acute injuries, follow the RICE protocol but consult a professional if swelling persists beyond 48 hours.
For minor bumps and bruises, the RICE protocol (Rest, Ice, Compression, Elevation) can be your first line of defense. This guides immediate care to minimize swelling and pain. Rest the injured area, apply ice wrapped in a cloth for 15 minutes at a time but never directly on skin. Gentle
compression with a wrap, bandage or brace can help control swelling. Elevate the injured area above your heart to promote fluid drainage. RICE is best for the first 24-48 hours after an injury and should be followed by seeking professional medical advice if symptoms worsen or persist.
Although heat relaxes muscles and eases chronic pain, it can worsen inflammation and bleeding in fresh injuries. Avoid heat on open wounds, areas with nerve damage, or for individuals with certain circulatory conditions.
Be aware of not only what the injury is, but when it happened. The bottom line is to understand the potential damage your body can endure through athletic play, sudden movements, physical pain or injury.
Do you know the different types of ice and heat that are available?
There are many forms of ice and heat. For ice, you can grab a bag of peas or carrots from the freezer, an actual ice pack, a form-fitting athletic recovery ice pack, ice cubes in a ziplock bag, cold plunge, jump in frozen lakes and cold exposure from natural bodies of water to name a few.
For heat, you can get it from a hot tub, hot bath, hot shower, sauna, sauna blanket, heat pack and moist heat pack. Some plug into the wall, some you can put into the microwave and there are gel packs that can be used both hot and cold. There are a variety of options based on your circumstance and where you are at the moment. If you are a sports coach, I suggest a mobile version, and if you have a home gym or facility, you can consider what’s best for yourself or clientele.
Make ice and heat an essential part of your equipment arsenal and find what works for you. Check out our ice and heat products in our OrleanFitness.com shop, and don’t hesitate to reach out and ask us for advice on specific ice and heat products that will suit your needs.
Ice and heat are valuable tools for athletes and fitness enthusiasts, requiring careful understanding and proper application. Whether you're soothing an ache after a workout or managing chronic pain, prioritize active recovery and listen to your body, seek professional guidance if symptoms persist, and make ice and heat your allies on the path to optimal performance and pain-free movement.
