Heat or ice??

[jcm]

I can never remember the rule on this. I did Core Max w/ a weighted ball on Friday and it feels like I strained an ab muscle - right under my left breast !! Is the rule ice for the first 48 hours then heat?

Jen

 

[josiespcah6ojsh]

heat first then ice after. when i had shoulder pain after work my doc told me to put heat on before work then ice after work.

laura

 

[Bobbi-B]

I thought it was ice first, and heat later! Because the ice prevents swelling? But I could be totally wrong. I think you should google it.

 

[hawgwild]

Not heat first...
I used to have an Industrial first aid ticket.

ICE for the first 72 hours. Heat AFTER that.

 

[Dela]

I would say google it, but I think ice for strained muscles is the way to go. I always think of that acronym, RICE, Rest, Ice, Compression, Elevation. Although not sure how to apply compression for this particular injury.

 

[kathryn]

I thought it was ice first, and heat later! Because the ice prevents swelling?

Correct

Though for some situations, alternating ice and heat increases circulation and thus healing (ice for 20 minute periods, then heat for I-don't-recall-how-long).

 

[hawgwild]

Never put HEAT on a new injury. EVER.

 

[NY25]

ICE, ICE baby!! I worked in a rehab center for over 5 years - always ice for the first 48 hours to decrease swelling of the tissue. Then you would alternate ice and heat for about 20 minutes, every few hours. Ice to decrease the swelling and heat to relax the muscles. In some cases, heat is not even necessary at all.

 

[jcm]

All good, and pretty much what I expected! I always second guess just because the heating pad feels so good - especially when it's cold outside If I recall, heat is only really recommended for chronic aches and pains. Ohh, i just got goose bumps thinking about putting an icepack where I need it!

Jen

thanks for all the advice. knew I could count on you guys!

 

[josiespcah6ojsh]

check out
httm://orthopedics.about.com/cs/sportsmedicine/a/iceorheat.htm
heat for overuse like muscle strains,ice to help with swelling.
warmups on cathe dvds always include cardio to help loosen the muscle fibers.

laura

 

[jcm]

awesome info laura - thanks! and that explains why i've had ice on and off my legs since my run at noon! i'm training for a half and can't shake this stupid pain - it's because i haven't been doing my physical therapy for the last 8 years (palm hitting my head). we all learn more here. i love it.

 

[CathydsRNA]

Ice always first to reduce inflammation and prevent more swelling after the injury.Elevating the affected limb can also prevent swelling which is why elevation is also suggested. You want to minimize swelling as swelling can cause more tissue damage. Anti inflammatories such as advil can also help reduce the inflammation. Heat increases blood flow to the heated site and is only recommended after the initial swelling and inflammation has been managed and helps relax muscles in the affected area which makes you feel better and also increases nutrient and oxygen availability to tissues in heated area for possibly faster healing.......but only after the period of a possible inflammatory reaction has passes.
Cathy