Understanding when to use heat or ice on an injury is an important part of rehabilitation. Acute, sub-acute, and chronic injuries are different stages of the body’s healing process that needs to be treated differently. Distinguishing what phase of healing you are in and what methods of hydrotherapy to use is important.
Acute injuries are new and generally the most painful. Immediately after an injury occurs, the healing process begins. The body is amazingly fast at repairing what is broken, however, it can sometimes use some help. Rest, ice, compression, and elevation of an injury is the most beneficial for acute injuries. Icing a sprained ankle can help reduce swelling. The body causes swelling for a few reasons: to increase the amount of white blood cells to the injured site for healing purposes and to reduce movement of the area to prevent further injury. Although white blood cells are needed to initiate healing in the body, too much swelling also causes pain and can prevent good blood circulation to the injured site which, in the end, actually slows down the healing process. This is why icing a swollen ankle can help your body heal faster.
The sub acute phase of healing is between acute and chronic. At this time, a lot of the swelling is gone, but the muscles surrounding the area of injury are beginning to feel tight and sore. This is the best time for contrast hydrotherapy. This is when you use ice and heat both to decrease the swelling further as well as improve the circulation to the area. To do this you apply ice first, switching to heat, ice again, heat afterwards, and ending with ice. This system also helps with relaxing the muscle tightness that might be present. Chronic injuries are older injuries that have not quite healed completely. These injuries tend to have developed scar tissue and a lot of tightness in the muscles while not having swelling present anymore. Most chronic injuries react well to heat treatment.
Remember to use heat and ice with caution. Ice should be used in five to ten minute time increments to prevent any tissue damage or frostbite. When applying heat, make sure that your skin is not being burnt and adjust the temperature of the device you are using accordingly. If you have a serious injury, seek out a medical doctor for advice to how to treat it properly.
