Research suggests that there are several different protocols that can be effective in lowering inflammation and speeding up the recovery of an injury.
What's best after an injury? ice or heat?
Let’s answer this question and more so that you will know exactly what to do next time you get hurt.
For Acute Injuries
If you have an acute injury (one that has occurred very recently and is under 72 hours old), you should avoid using heat on the area.
Applying a heat pack may make the area even more inflamed and sore than it already is. However, in some cases, alternating between ice and heat might be more beneficial for your specific injury. This is something that your healthcare professional will be able to discuss with you.
So, if you have an acute injury, the best thing to do is grab an ice pack or a frozen bag of peas and gently press it against the injured area. The ice-cold temperature will cause the blood vessels in the area to constrict, which reduces inflammation and bruising.
Although applying ice might feel slightly painful or unenjoyable in comparison to a heat pack, it’s the better option for the first few days after injury.
For Chronic Injuries
For injuries that you have had for a longer amount of time heat is usually the better option.
Using heat will help to increase blood flow into the area and reduce inflammation and tenderness. The heat will also help your muscles to relax, which reduces tension in the muscles and joints.
Because heat lowers the muscle tension and increases joint circulation around the injury, it can increase joint mobility and make it easier for you to continue moving around as much as possible. However, it’s important not to start doing anything too strenuous with the joint if it is still slightly swollen and tender. Just becasue the area is starting to feel better doesn't mean its up to the task of a heavy workout. It's best to re-introduce exercise gradually and to reduce the exercise intensity if you are still feeling discomfort to avoid re-injuring the area.
What Else Can You Do For Injuries?
Alongside using ice and heat packs, you may be prescribed other therapies such as chiropractic and a gentle exercise program or a series of stretches to do each day. Regular movement can help to improve blood circulation to the area and this can promote a faster recovery. However in some cases, ice and heat are not sufficient. If an injury has become infected or it’s extremely painful, you might need to seek medical care.
If you’re experiencing pain, book an appointment with our experienced chiropractor. We can help you identify the culprit and start a treatment plan that will get you back on track.
