"Ice or Heat: Which is Best for Pain Relief?"

If you clicked to read this blog, probably you or someone you know has been in pain and is uncertain whether to use ice or heat. Well, you are not alone, many people are confused as well about which to use. So, in this blog, I will do my best to clear this up.

Why Not Ice?

Ice lowers inflammation by slowing down excess blood circulation to the site of pain or injury. Why is this a bad thing? The reason is that to heal something we need optimal blood flow. Blood delivers nutrients to promote tissue healing and it also carries away any waste or toxins which can be causing inflammation. If you were to ice your injury or pain, you would thus slow down the healing process, especially when the condition has passed the acute stage of injury (0 to 72 hours). Also, excessive use of ice can damage the skin and now we have another problem.

If you can avoid it, I would recommend avoiding ice for any kind of pain unless the site of pain or injury is very acute (started less than 12 or 48 hours ago) and is also if it is:

• red

• inflamed

• swollen

• warm or hot to the touch

• burning sensation

• and it is the only thing that gives you relief.

Even then I would recommend not using ice unless you need it to get through the day.

What If I Need Ice Because It Is The Only Thing Which Gives Me Any Relief?

The least harmful way to do this is to use a Gel Type Ice Pack.

1. Keep in the freezer until ready to use. Make sure the ice pack is large enough for the area to be iced.

2. Do not place the ice pack directly on the skin, as this may irritate the skin. Place a thin material, like a t-shirt over the area to be iced and place the ice pack on top. Do not use a towel, it is too thick and will not allow the coldness to get deep into the muscles.

3. Ice the involved area for less than 20 minutes. The ice pack becomes ineffective after 20 minutes.

4. Again I would recommend avoiding ice whenever possible.

Why Heat is Usually Better?

Heat promotes blood circulation to promote the healing process and can also provide pain relief, especially for chronic pains (pains or discomforts you have had for more than 6 weeks).

Moist Heat is The Best

I recommend using a Hot Wet Towel and applying it to the area of pain for about 15 to 20 minutes.

• You want it to be hot enough that you feel a pleasant relaxing warmth, NOT a burning sensation.

  • Important, Please Read: Do NOT make it so hot that it is painful or will burn your skin. This will not help the healing process.

• For an even more relaxing effect or better sleep, I recommend also applying a Hot Wet Towel directly on your sternum for about 20 minutes.

  • This is great to do before going to sleep at night. By doing this you are affecting the parasympathetic nervous system which is known as your rest and digest mechanism.

• Other recommendations: Hot Showers, Hot Baths (Epsom Salt is a good option), a Steam Room, or a Jacuzzi.

What About Heating Pads?

Heating Pads fall under the category of dry heat. Dry heat is fine when you have minimal or no pain, however dry heat or heating pads can cause adhesions in your muscles which can restrict your range of motion, limit muscular stability, and tightness, and ultimately create pain.

What Else Can I Use Besides Moist Heat to Help Me with My Pain?

Chinese Medicine Topicals

These are great because they help heal the problem instead of just patching up the symptoms. These topicals contain Chinese Herbs that help move the blood, regenerate damaged tissues, lower inflammation, reduce swelling, relax muscles, and often reduce pain. Here are some popular brands you can use:

• Evil Bone Water (Zheng Xie Gu Shui) by Saint Apothecary

• Zheng Gu Shui

• Dr. Gou's 37 Healing Salve

• Po Sum On Oil

Acupuncture

Acupuncture is one of the best ways to treat pain because it can:

1. Move the blood into any area of the body to deliver nutrients to promote the healing process and flush out retained waste that causes inflammation.

2. The other amazing thing that it does is that with enough treatments it can retrain the brain and body to keep the blood flowing and circulating all by itself. This results in sustained improvements that can last a very long time.

Chinese Herbal Medicine

Chinese Herbal Medicine is another great way to help reverse some of the damage that has been done to your body. Can be used for recovery, restoration, and maintenance. Although it works more slowly than acupuncture, it helps maintain pain relief between acupuncture treatments and even enhances the healing effects of acupuncture. Chinese herbal medicine helps patients get better faster with fewer visits to the clinic and better longer-lasting results.

Be sure to talk to a Chinese Medicine Herbalist so he or she assess your condition to determine which herbal formula will benefit you the most.

Written by Robert Collazo A.P.

Robert Collazo is an Acupuncturist specializing in pain, orthopedic, and neurological conditions. He loves sharing his passion for effective solutions for pain at his clinic, Restorative Care Acupuncture & Health. He always strives to find ways to provide his patients with the best acupuncture for pain management in Miami.

For more information about our pain treatment approach and other services, please visit our website at www.acureallyworks.com. Experience the difference that a comprehensive and personalized approach to health care can make at Restorative Care Acupuncture & Health in Coral Gables.