Acute injuries are sudden, traumatic injuries that occur and cause pain. In these cases the area of your pain can become inflamed. In this inflammatory phase the injured area become swollen, red, painful to move and warm to the touch. During this acute stage ice is used to bring down the inflammation.
Ice is the best immediate treatment for acute injuries to allow for a reduction of the inflammation in the injured area. Ice is a vasoconstrictor, which is narrowing of the blood vessels therefore slowing down the blood flow. This will reduce the pain and the swelling in that area.
To ice an injury, wrap ice in a towel and place on the affected area for 10 minutes. This allows the skin temperature to return to normal before icing again. You can ice an acute injury several times a day for up to two days
Heat may help to relax tight muscles or ease muscle spasms in the sub-acute or chronic phase of an injury (about 3-4 days after an injury). The heat increases the elasticity of the joint connective tissue and also stimulates blood flow which promotes healing. It is not advisable to use heat on an area which is inflamed, as this will increase the circulation of the blood and raise the skin temperature and therefore worsen the inflammation.
Heat can be used in the form of a wheat bag, heat pack or hot water bottle. Always rap the heat in a towel as not to burn you. It can be placed on the painful area for 10 – 20 minutes, 3 times a day.
If in doubt contact your physiotherapist for further information on what you should use.
