Feature

Winter can be a treacherous time when it comes to keeping ourselves fit, healthy and injury-free. Most accidents which occur throughout the season are caused by people falling or slipping on ice, frost or wet leaves.

Naturally, prevention is better than the cure, but if you do find yourself riddled with a sprain or strain, you need to be clued up on how to treat it.

Ice packs and heat pads are among the most commonly used treatments used when dealing with these types of injuries. So which one is the right one to use: ice or heat? And how long should the ice or heat treatments last? Read on for all the information you’ll require.

Ice Treatment

Ice treatment is most commonly used for acute injuries. If you have a recent injury (within the last 48 hours), where swelling is a problem, you should be using ice treatment. Ice packs can help minimise swelling around the injury.

Ice packs are commonly used after injuries such as an ankle sprain. Applying an ice pack early and often for the first 48 hours will help minimise swelling. This will also help to control the pain.

Ice treatments may also be used for chronic conditions, such as overuse injuries in athletes. In this case, ice the injured area after activity. Never ice a chronic injury before activity. However, icing afterwards will help control the inflammatory response.

For extra effectiveness:

Be sure to get the ice on as quickly as possible. Icing is most effective in the immediate period following an injury. The effect of icing diminishes significantly after about 48 hours.
Performing an ‘ice massage’ can be very effective. Apply the ice directly to the injury. Move the ice frequently, not allowing it to sit in one spot.

Don’t forget to elevate. Keep the injured body part elevated above the heart while icing - this will further help reduce swelling.

Watch the clock. Ice for 15-20 minutes, never longer. You can do more damage to the tissues, including frostbite, by icing for too long.

Allow enough time between treatments. Leave area to warm for at least 45 minutes or an hour before beginning the icing routine again.

Heat Treatment

It’s well documented that heat relieves pain. Historically, it has been a natural remedy used both to relieve pain and enhance the recovery process.

There are various heat methods that can be used to treat injuries. These include electronic blankets and mitts, heating pads, hot baths or showers, hot packs, hot towels, hot tubs, heated pools, and paraffin wax.

Using heat to calm tissues suffering from long-term spasm or irritation is an easy way to increase flexibility, range of motion and to promote increased circulation to speed the healing process.

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 on chronic 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 (see above). Heating tissues can be accomplished using a heating pad, or even a hot, wet towel.

Here are some more helpful tips:

When using heat treatments, be very careful to use a moderate heat for a limited time (be careful of burns).

Never leave heating pads or towels on for extended periods or while sleeping.
Be safe - don’t use heat combined with rubs or creams.

Protect your skin. Always put a towel or cloth between your skin and heat or cold packs.

Both ice and heat can be very effective when treating mild injuries, but only if they’re used in the correct way. If in doubt, do not hesitate to contact your GP or local health service, who can offer you sound and professional advice.

Picture caption: Most injuries should be immediately treated with either an ice pack or a heat pad – but do you know which one to use?