Ice and heat can both be helpful for body aches and pains but which one is the best? This post will educate you to make the best decision and equip you to save money by making your own hot/cold pack.
ICE
Effects:
-Decreases circulation resulting in control of inflammation, swelling and pain
-Ideal for within 72 hours after injury
Use for:
Immediately after and day after twisting your ankle
The night after a hard exercise
Chronic back pain
Rheumatoid arthritis
Headaches/migraine
Neck pain
Nerve pain
Pain with pregnancy
Foot pain
Treatment parameters:
1-3x a day
15-20 minutes at a time
Warnings:
-Don’t put directly on the skin-can cause frost bite
-Avoid use if you have abnormal sensation or circulation (i.e. Raynaud’s or Neuropathy)
HEAT
Effects:
-Increases circulation to reduce muscle spasm and pain
-Ideal after acute stage of healing (0-72 hours post injury)
Used for:
Muscle spasm/cramping
Chronic back pain
Day after a hard exercise
Back strain
Fibromyalgia
Treatment parameters:
1-3x a day
Warm not hot
15-20 minutes at a time
Warnings:
-Avoid use 72 hours after injury onset
-Don’t apply to surgical incision or wound
– Avoid use if you have abnormal sensation or circulation (i.e. Neuropathy)
To make your own:
Ice-Combine rubbing alcohol and water in a tight sealing ziplock. Ratio of rubbing alcohol:water is 1:2. Use a towel between skin and homemade ice-pack.
Hot-Fill a sock or seal-able bag with uncooked rice and place in microwave for 30 seconds-1 minute depending on size. This can be used as a cold pack by placing in the freezer.
https://www.sockdreams.com/wp/wp-content/uploads/2013/03/02_fill.jpg
Hot/cold contrast bath: one container of cold water with ice cubes and one container of warm water (not hot). Immerse body part, alternating in cold (30 sec-1 min) and then in warm (1 min). Ending in cold water. This is helpful for hypersensitivity, nerve pain and swelling.
