Is it hard for you to remember whether to use heat or ice for an injury or an ache? Here are some guidelines to follow.I. For an acute injury: (you just injured yourself)
1. Remember this mnemonic: RICE
2. Rest, Ice, Compression, Elevation
Ice will cause the blood vessels to become smaller and help prevent the swelling that usually comes with a break, a sprain or a strain. After 48 hours, switch to heat.
Heat will cause the blood vessels to become larger so that any fluid (swelling) in the area can be carried away.
II. For muscle aches and pains:
Use Heat.
Because heat will open up the blood vessels, the muscles will be getting more blood and therefore more oxygen. Muscles need oxygen to relax.
1. Use heat for about 20 minutes, 3 times per day.
2. If you use a heating pad, make sure you have a towel or pillowcase between you and the heating pad to prevent skin burns.
III. For nerve pain:
Use Ice. Ice acts as a "freezing" agent and may "numb" the nerves.
1. Use ice for about 20 minutes, 3 times a day.
2. If you are using an ice bag, make sure you have a towel or pillowcase between you and the heating pad to prevent skin burns.
So, how do you know if you are having muscle or nerve pain?
- Muscle pain can usually be described as an "ache"
- Nerve pain is sometimes described as a "
burning" or as "sharp" and "sudden".
Bottom line, remember these are guidelines:
If heat is not working, try the ice. If ice is not working, try the heat. What works for some, may not
work for others. Sometimes you may want to use both…just not at the same time. You might get a little wet.
