How to Use Hot or Cold Packs and What They Actually Do for You

First lets talk about R.I.C.E.

Immediately after an injury you may experience an inflammatory process which may include pain, swelling, redness, and heat around the affected area. This is the acute period. This period lasts for about 48 to 72 hours
(2 to 3 days) or until the above signs are reduced.

During this period you should:

Rest - Don’t continue to aggravate the injured area.

Ice - Put a cold pack on the injured area 10-15 minutes several times per day.

Compression - Ace wrap the injured area (not too tight so as not to cut off circulation to the area)

Elevation - the injured area above the level of the heart if possible.

R.I.C.E. will help to reduce the pain, swelling, and bruising and help speed up the healing process.

Inflammation is a response of any tissue injury. The inflammatory response is a combination of processes that attempts to minimize injury to the tissue and is a normal response. Pain is the body’s warning system and is intended to prevent further injury to the tissue. Heat and redness occur because of increased circulation to the area, which initiates the healing process. Swelling happens as a result of healing cells rushing to the area and fluid leaking from the injured tissue. This may cause pain because of the increased pressure in the area.

ICE PACK - Putting ice over the injured area narrows the blood vessels in the area and slows down the local metabolism, slows down nerve conduction and thus decreases pain and inflammation.

HOT PACK - Putting heat over the injured area increases local blood flow, metabolism, perspiration and promotes muscle relaxation. Local nerve endings are sedated which gives pain relief. Use heat only after signs of inflammation are gone (approx. 2-3 days).

DO NOT USE COLD if you have severe angina, cardiac problems or sensation problems. Anyone with open wounds should not use ice after 48-72 hours due to decreased blood flow to the area.

DO NOT USE HEAT during the inflammatory period, if you have fever, active bleeding, cardiac problems, sensation problems, peripheral vascular disease or cancer.

When in doubt, contact your physician.

Derrick J. Attard, M.P.T.