Hot and cold packs can work wonders on an area that is sprained. An ice pack will help reduce swelling, and will also alleviate pain with an analgesic effect. For the best results, you should use an ice pack as soon as you can after an injury occurs. You should aim to use an ice pack four to eight times a day, and for 20 minutes each session.
Is ice or heat better for a sprained ankle?
She's a sports medicine expert from the University of Utah and the question is: "Ice or heat for a sprained ankle?" Dr. Harold: That's a very good question. I get this question a lot in clinic. So, typically, ice decreases blood flow to an area, which causes less swelling, whereas heat will bring blood flow to an area which can cause more swelling.
What is the best treatment for a sprained ankle?
Treatment for a Sprained Ankle. Dr. Harold: That's a very good question. I get this question a lot in clinic. So, typically, ice decreases blood flow to an area, which causes less swelling, whereas heat will bring blood flow to an area which can cause more swelling. Usually, in the first two to three days after an injury,...
How do you do hot and cold therapy?
How to Do Hot and Cold Therapy. There are several different methods for delivering hot and cold therapies to the body. Broadly speaking, this can be done through local applications, or through total body immersion. Apply cold therapy directly to the affected area to reduce swelling and relieve pain.
How often should you use hot and cold therapy?
Hot and cold therapy should be carried out one to two times per day until the injury has healed. If you’re not seeing improvements within two to three days, consult your doctor, as stronger treatments may be necessary. Tips for Alternating Hot and Cold Therapy
When should you put heat on a sprained ankle?
During the first 72 hours, heat should be avoided to prevent increased swelling and inflammation. After about 72 hours, heat can be incorporated into treatment to increase blood flow and aid the overall healing process.
How long should a sprained ankle be iced?
You should only use ice for up to 20 minutes at a time. If your skin feels numb, it's time to remove the ice. Use ice treatments every 2 to 4 hours for the first 3 days after your injury. Compression: Wrap your sprained ankle to avoid swelling and bruising.
When do you alternate ice and heat?
Rules to Remember: If an injury has occurred to any body part within three days, ice is preferred -- 20 minutes on and 30 to 40 minutes off. Pain to the back, neck and large muscle groups like quads, hamstrings and calves will respond well to heat after three days of injury.
How long after a sprain should you ice?
Try to ice the area as soon as possible after the injury and continue to ice it for 15 to 20 minutes, four to eight times a day, for the first 48 hours or until swelling improves. If you use ice, be careful not to use it too long, as this could cause tissue damage. Compress the area with an elastic wrap or bandage.
Should I wrap a sprained ankle overnight?
Most experts recommend that you only wrap your ankle during the day for support and protection, while you continue to ice, elevate and rest the injury. While some people feel a sense of comfort from a compression wrap at night—unless it provides pain relief, you shouldn't have your ankle wrapped while you sleep.
Should I ice or heat before bed?
“Ice is a great choice for the first 72 hours after an injury because it helps reduce swelling, which causes pain. Heat, on the other hand, helps soothe stiff joints and relax muscles. However, neither option should be used for more than 10 to 15 minutes at a time.”
Can you ice and heat in the same day?
Ice may continue to be useful in treatment as long as there is pain, swelling, inflammation, or spasm. There is no need to switch to heat after 48 hours or alternate between ice and heat.
When do you use ice packs and hot packs?
Heat boosts the flow of blood and nutrients to an area of the body. It often works best for morning stiffness or to warm up muscles before activity. Cold slows blood flow, reducing swelling and pain. It's often best for short-term pain, like that from a sprain or a strain.
Is it too late to ice an injury?
Use ice for inflammation within the first 24 hours. Ice is best as soon after the injury as possible, but never during the activity. Personal preference. After 24 hours, using heat or cold therapy can be determined according to your preference.
Is heat bad for a sprained ankle?
For most injuries, ice is recommended during the first 24 to 48 hours. This helps reduce the pain and swelling that are part of the inflammatory stage of healing. You can switch to heat when the ankle swelling goes away. The area should not be red or hot to the touch.
Does icing a sprained ankle help it heal faster?
Using an ice pack may reduce blood flow to the injury and help ease pain and swelling. The American Academy of Family Physicians suggest applying an ice pack to the sprain for 10–20 minutes at a time. Wrap the pack in a towel before laying it against the skin.
When do you put heat on an injury?
Heat treatments should be used for chronic conditions to help relax and loosen tissues and to stimulate blood flow to the area. Use heat treatments for conditions such as overuse injuries before participating in activities. Do not use heat treatments after activity, and do not use heat after an acute injury.
How long should I put ice on after a sprain?
I get this question a lot in clinic. So, typically, ice decreases blood flow to an area, which causes less swelling, whereas heat will bring blood flow to an area which can cause more swelling. Usually, in the first two to three days after an injury, we would recommend ice only. You put the ice on for about 10 to 15 minutes.
How long after a muscle injury can you put heat on it?
Three Days After Injury. Once it's been about three days , you can put heat on the injury. Especially for muscle injuries, that tends to help warm up the area and make it a little easier to walk and get around during the day.
How long after a workout should you ice?
Typically, the rule of thumb for us is after three days , you would ice after you do an activity and you would heat prior to doing the activity. That way, you bring the blood flow before the activity and warm up the area. And then after you are done, you put the ice on the decrease on the information that might develop afterward.
Do you need to heat or ice a sprain?
For a lot of people, within a few days, they don't need to ice or heat the injury anymore, although for some people that have some persistent pain that will last for a few weeks. And they tend to heat before activity and ice at the end of the day.
What is thermal therapy?
Also known as full body contrast therapy or a thermal workout, this involves soaking in a bath of ice or cold water and then switching to a tub of hot water, repeating the transition several times.
How to get rid of a swollen foot?
Soak your feet or hands in ice water to relieve pain and easily switch between hot and cold therapy. ( Image Reference) Immersing the injured area in a bucket, sink, or bathtub of hot or cold water is likely the best way to reap the benefits of hot and cold therapy.
How does heat therapy work?
Heat therapy works in the opposite manner—it is a vasodilator, which increases circulation by expanding the blood vessels. This reduces pain and relieves cramping or aching muscles.
Why is ice good for injury?
It is effective because it causes vasoconstriction, or narrowing of the blood vessels. The muscles contract, inflammation is lowered, and pain signals are reduced.
How to reduce lactic acid build up?
Contrast Therapy and Sports Recovery. Many athletes are known to take ice baths after training to lower inflammation, improve circulation, and reduce lactic acid build-up. Hot and cold therapy may be effective in aiding recovery by reducing levels of both lactic acid and muscle soreness.
How to reduce swelling in a swollen area?
Apply cold therapy directly to the affected area to reduce swelling and relieve pain. ( Image Reference)
Can you make your own hot and cold wraps?
It’s also easy to make your own hot and cold wraps or packs.
What is the best way to treat a sprained ankle?
The Best Way to Treat a Sprained Ankle. For years, the standard protocol for treating a sprained ankle has been the R.I.C.E. method - Rest, Ice, Compression, and Elevation. While this protocol typically prevents further damage and allows for gradual healing of a sprained joint, sports medicine practitioners are finding that sprains tend ...
How to help an injured ankle?
Avoid wrapping or compressing the joint. Often times, wrapping the injured joint can prevent drainage of excess fluid from the area, which can prolong inflammation and discomfort. Elevate your injured ankle and rest it on a blanket or pillow while on the couch - this can help promote fluid drainage. While your ankle is elevated, spell out the ...
How to heal a sprain?
The approach described above can be used to effectively facilitate healing of most types of strains and sprains - the idea is to get the injured area moving as soon as possible to restore function to all of the soft tissues involved, and to promote optimal blood flow through the injured area via movement and contrast bath therapy. The key is to refrain from creating significant discomfort as you recover, as this may be a sign that you are aggravating the injured tissues, which can prolong your recovery time.
How to help a leg that is injured?
Walking on your injured leg as soon as possible can activate nerve fibers in the injured area that control your joint-position sense and balance. Repeated activation of these nerve fibers can help restore strength to the surrounding ligaments and muscles, as well as promote better circulation in the area.
How does hot water help blood vessels?
The hot water and range of motion exercises are meant to increase the size of your blood vessels, while the cold water and rest are meant to narrow your blood vessels. Going back and forth between expansion and contraction of your blood vessels can create a pumping effect, which can help clear fluid out of the injured area.
How to walk with a broken leg?
This can progress to slow walking, but be careful not to put too much burden on your good leg. If you can walk only by putting the bulk of your weight on your good leg, it's better to stop until you are able to put more weight on your injured leg, or to use crutches or a walker. Putting too much weight on your good leg can cause injury to the ankle, knee, and/or hip joints of that leg.
How to get rid of a swollen ankle?
Begin by putting your foot and ankle into the hot water for two minutes. Slowly spell out the alphabet, taking the joint through as much range of motion as possible without creating significant pain. Next, transfer your foot and ankle into the cold water for two minutes. Allow your foot to rest completely. Go back and forth from hot ...
