ICE

Ice permits your body to heal quickly in two ways: it promotes circulation of blood and lymph, and it numbs the pain so that you can move the injured area. Movement is essential for healing in soft tissue injuries, as it allows the newly forming tissues to remain pliable. Application of ice will cause immediate vasoconstriction, thus reducing swelling in the tissues. It also numbs the cutaneous and subcutaneous nerve endings, thus reducing pain. Finally, upon removal, there is a resurgence of blood and lymph to the area, thus helping to cleanse the injury of metabolic debris. Ice should be applied as soon as possible after an injury, as part of the first aid treatment of rest, ice, compression and elevation (RICE). The injured area should then be chilled in cycles of 10-15 minutes on and 30-90 minutes off. As soon as the ice is removed, when the area is still numb, begin to move the area gently without putting weight on the injury. Moving stimulates proper healing by increasing blood circulation and preventing abnormal scar tissue from forming.

HEAT

Heat has been used for pain and injuries for hundreds of years, yet is probably one of the most misunderstood forms of treatment for injuries. Essentially, the application of heat increases blood circulation to the area, thus increasing the supply of food and oxygen needed to repair damaged tissue. This can be helpful in relieving tense & sore muscles, yet is contraindicated in any injury involving inflammation and swelling, or pressure on nerves. For these reasons, application of heat is not indicated for acute injuries, only chronic injuries.

Warm baths, heat packs and heating ointments can be helpful adjuncts to treatment of injured tissue, since they are inherently relaxing, but they are rarely effective by themselves, and can be harmful.