Cold vs. Warm: Hendrick Health shares tips on treating sprains and strains

When seeking pain relief for sprains, strains and muscle aches, should ice or heat be applied? The answer depends on a few factors.

Knowing whether to apply ice or heat begins with understanding the advantages of each therapy.

The chill of an ice pack resting on the injured area constricts blood vessels, slowing blood flow to the area. That helps numb pain and reduce inflammation, said Chris Vaughan, nurse practitioner with Hendrick Clinic Bone and Joint.

In contrast, the warmth of a heating pad dilates blood vessels, increasing blood flow to the injured area. Increased blood flow delivers additional blood cells, facilitating the healing process.

When to Apply Ice: After sustaining a sprain or strain, first ice the injured area in 20- to 30-minute sessions several times in a 24-hour period to numb the pain and reduce swelling, said Vaughan. Heat can then be applied 24 hours later.

Applying ice is often the first recommended treatment for muscle stiffness.

For muscle cramps while playing sports, ice is generally recommended. But if cramps develop hours after the physical activity, heat may provide better relief, said Vaughan.

For an ice pack, the American Academy of Pediatrics recommends placing small cubes or crushed ice in a plastic bag. A bag of frozen peas or other small-cut vegetables can also be positioned easily on an ankle, knee or wrist. Use a towel, elastic wrap or plastic wrap to keep the pack in position.

Applying ice directly to an injury may cause skin damage.

When to Apply Heat: Heat therapy generally is the first step for chronic lower back pain or tight, knotted muscles in the neck or other areas, said Vaughan.

Heat can also be applied to a sprain or strain after 24 hours to help facilitate recovery.
Use hot packs, a heating pad or a warm bath to apply heat to the injury.

Avoid heat therapy if the area is numb, has an open wound or is a burn. Also, avoid heat therapy if the body temperature is elevated due to fever.

Questions? Hendrick Clinic Bone and Joint includes Prompt Clinic, which has same-day appointments for orthopedic injuries and other injury-related conditions. Located at 1633 Cottonwood Street (325-672-4372) and 5302 Buffalo Gap Road, Suite 101 (325-793-2663). Call for walk-in availability or to schedule an appointment.