Whether playing sports or weeding your garden, injuries to the back, neck, or elsewhere are common occurrences. Here are some tips on applying cold or heat to relieve pain and muscle stiffness.

Cold: an anti-inflammatory agent

When we injure ourselves, inflammation always occurs. This is completely normal and necessary for healing. However, it is excessive inflammation that causes pain. Cold is therefore ideal for reducing swelling.

Cold should be applied quickly to the injury to create vasoconstriction, which reduces blood flow. This helps reduce swelling and promotes faster healing of the injury.

You can use an ice pack, a bag of frozen peas, or a blue gel pack. The cold source should be wrapped in a thin, damp cloth to prevent frostbite. Apply it for about 15 minutes, but never longer, as this will have the opposite effect to the one desired. Wait about 45 minutes and then repeat until the swelling has subsided.

Heat: a muscle relaxant

Heat, on the other hand, has the opposite effect on blood flow. It causes vasodilation, which increases blood circulation. This phenomenon helps eliminate toxins in the muscles. It is therefore effective in relieving muscle stiffness.

You can use a magic bag or a hot water bottle. As with cold, your heat source should be wrapped in a damp cloth. Apply it to the targeted area for about 30 minutes, then remove it for another 30 minutes. The process can be repeated until the stiffness has completely disappeared.

Let’s summarize

Don’t worry, you can never go wrong by applying cold to an injury. It won’t make it worse. The same cannot be said for heat. So, when in doubt, it’s better to use cold.

When should ice be applied?

  • All problems ending in “itis” (tendinitis, bursitis, myositis, etc.);
  • Sprains of all kinds (ankles, lower back, neck, etc.).

When do you apply heat?

  • Stiffness due to physical activity (feeling sore the next day);
  • Muscle aches related to osteoarthritis or changes in temperature.

REMEMBER

  • Pain = Cold
  • Stiffness = Heat

Do you have any questions? Chronic back pain? Don’t hesitate to request a consultation!

Did you know?

At Clinique IDN, applying ice is an important step in the treatment protocol. At the start of treatment, each patient receives a lumbar stabilizing belt with built-in ice that they must use daily.