Ice or Heat?
Coach Amy’s favorite deep heating method is a soak in Epsom Salts.
Patients and athletes frequently ask, "Should I ice or heat?" The purpose of using ice or heat is to control inflammation, but which one to use depends on whether the injury is acute or chronic.
Acute Injuries
In the case of a sudden injury like an ankle sprain or a hamstring pull, apply an ice pack (crushed ice in a plastic bag) for 20 minutes as needed to minimize swelling and decrease pain. Allow at least 20 minutes between icing sessions. Never fall asleep with ice on your body. You can also use an ice cup to massage the area. After the first 48 hours of a sudden injury, you may alternate icing with moist heat (see Chronic Injuries below). In the event of severe injury, seek medical attention immediately.
Chronic Injuries
Chronic injury is the result of prolonged overuse like tennis elbow or piriformis syndrome. Apply moist heat for 20 minutes to decrease inflammation and improve blood flow. Allow at least 20 minutes between heating sessions. Coach Amy's favorite anti-inflammatory and pain relief method for chronic injury is a 20-minute soak in magnesium sulfate, commonly known as Epsom salts. Microwave moist hot packs are available at drugstores and online.
Whether an acute or chronic injury, schedule an appointment with your medical provider if it does not improve within a few weeks or affects performance or function.
The application of heat and ice modalities is all about controlling inflammation. To learn more about inflammation and its impact on injury, health, and pain, check out Coach Amy’s three-part series: