To Ice, or to Heat? That is the Question

Ouch! My (name of body part here) hurts! What should I do for fast relief? There seems to be a long-standing debate about the benefits of ice or heat. Which is better? The answer: it depends.

In almost every case the best rule is: when in doubt, ice.

Ice helps decrease inflammation and numbs the area, which decreases the sensation of pain. After injury, the body reacts with inflammation. The blood vessels dilate (get bigger) so that white blood cells and repair cells can flood the area to try to heal the injured area as quickly as possible. The inflammation also serves to make motion more difficult to decrease the risk of further injury. On a small scale injury (like, say, a paper cut) this response is small and only lasts for a short time unless the area gets infected. On a larger scale (like a sprain or large gash) the inflammatory response generally lasts longer and is more extreme.

This response is a good thing until, of course, it no longer serves a purpose. We are creatures of habit, and that extends to our bodies too. Our bodies often maintain that inflammation longer than necessary, and that puts more pressure on the structures and tissues in the area which causes prolonged pain. Prolonged pain then causes more inflammation, and the cycle begins. The best way to interrupt that cycle is ice. Ice decreases the inflammatory response (eventually reverses it too) and decreases the pain.

The signs of inflammation are redness, heat, visible swelling, stiffness, and pain. When these are present, it's almost always best to ice the affected area.

Heat does have its place though. Muscle cramps and chronically sore muscles respond really well to heat. the big thing to consider is wether it will help decrease pain if blood rushes to the area. If the area is already inflamed, more blood will only make the situation worse.