When to ice an injury and when to apply heat
This is a debate that rages on over the years but with ongoing research many factors are now becoming clear. Injury to amateur and professional athletes alike can be costly as well as painful. The ever expanding interest and commercialisation of sport has led to an expansion in medical research into soft tissue and other injury recover protocols. Organisations like the Australian Institute of Sport are at the cutting edge of some of this research.
To hasten an athletes recovery time is not only beneficial to the athlete but to the team and the sport as well. Much of this research is still inconclusive but it has been suggested that both icing or applying a heat pack can be appropriate at different times of the healing process.
# NOT AN INJURY - Apply heat and do not apply ice
For example when a muscle is in spasm or has trigger point pain, especially if the pain is in the lower back.
Muscle spasm or trigger point trauma is not an injury to a muscle but a tensioning or cramping of the muscle tissue. In this situation many clients report that applying heat is far more beneficial.
In such cases icing is not appropriate or desirable. In fact icing can cause the muscles to spasm with even greater intensity and pain, and heighten pain levels in the trigger points.
# IS AN INJURY - Apply ice and do not apply heat
However if the muscle, ligament, tendon or fascia is torn to any degree then this is an injury. If there is any sign of:
- swelling
- heat
- redness
- and pain, it is indicative of an inflammatory process taking place.
It is vital to control the inflammation during the early stages of the healing process. Especially immediately after the occurrence of the injury and even for some days after.
Inflammation is a natural part of the healing process. This rush of blood and white blood cells to the site of an injury means that many biological systems of the body are reacting to bring about a healing response. These include:
- The cardio vascular system (the carrier)
- The endocrine system (hormones)
- The immune system (white blood cells)
- The lymphatic system.
All these biological systems, and many others, have their role to play in the healing response. However the body is super efficient and habitually sends too much (repair material) to the injury. This can lead to increased pain levels and also to a build up of excess collagen fibres in the soft tissue at the injury site. This excess build up leads to other problems and issues for the client and the massage therapist when it comes time for treatment. So icing is imperative at this early stage of the process to control this response. Icing also helps numb the pain receptors in the vicinity of the injury and thus makes the recovery process more bearable for the client.
Yours in health
Victor Solomon