One minute, you’re walking down the street. The next, you’re down on the ground with a twisted ankle. Is it sprained, or broken? After you make it home, you have to decide whether to apply ice or wrap it in the heating pad.
Whether it’s an ankle, a shoulder, or any other body part you injured, you need to know the proper treatment. Making a mistake and treating the area incorrectly might slow healing, instead of accelerating it.
When to Apply Ice to An Injury
Right after the injury occurs, it’s best to use ice to reduce swelling and pain. It’s best to apply ice for ten to fifteen minutes, then take a break for ten or fifteen minutes. You can repeat several times over a period of 48 hours, but take care not to leave ice on the injury for more than thirty minutes at a time.
Other Considerations When Applying Ice to An Injury
Don’t place ice directly against your skin. Make sure you’ve got a buffer layer between the ice and your injury. If your skin turns bright red or pink while you’re using ice, remove it right away to avoid damaging the skin with an ice burn.
If you have a heart condition, avoid putting ice on your left shoulder. Also, avoid using ice on the side or front of your neck.
Making an Ice Pack
If you don’t have a proper ice pack, it’s alright. There are several standard kitchen items you can use to ice your injury. Place ice cubes inside a damp kitchen towel, or even inside a plastic bag. You can also use a bag of frozen vegetables from your freezer. Remember not to apply these directly to the skin. Use a towel to protect your skin.
When to Use Heat Instead of Ice on Your Injury
Applying heat to your injury does two things – it helps to stimulate blood flow around your injury, and it eases and relaxes the tissue surrounding the area. Heat should be used for chronic injuries, and not as first treatment after your injury occurs. Applying heat before strenuous activity can help the muscles to perform more efficiently.
More Rules for Applying Heat to Your Injury
Although you can use heat before engaging in strenuous activities to loosen the muscles and prepare them for use, you should not use heat AFTER activity, or right after you sustain an injury. If you have swelling, avoid applying heat… it will just make the swelling worse.
Ways to Apply Heat to Your Chronic Injury
The most common way to apply heat at home is with a heating pad. You’ll notice that when you are receiving treatment with a physical therapist, it’s not unusual for them to apply moist heat… which can be even more effective. At home, if you want to use moist heat, you can use a towel dampened with hot water.
Moderation is Key When Applying Heat or Ice
Like most things in life, moderation is the best course of action when you’re using either treatment… heat or ice for your injuries. If you don’t see improvement with your home treatment, consult with your doctor, or your physical therapist, and get some advice or treatment for your injury.
Consultations are easy at Kinetic Physical Therapy, and we offer safe, clean treatment in our facility. Contact us today to make your appointment!
