Ice therapy how long

Although heat initially feels warm and cozy, ice helps decrease pain and inflammation in the long run. Ice constricts, or narrows, blood vessels. Constricting blood vessels inhibits the body from allowing inflammation in the iced area. Heat dilates, or widens blood vessels, allowing more inflammation to flow to an injured or painful area. As a general rule of thumb, ice should be used if you have recently injured an area or had surgery or a procedure.

Medical studies agree that 20 minutes of icing is most effective. You should ice with a cold compress or ice pack that is the temperature of a melting ice cube. Some people have cold allergies, which cause ice to burn the skin. Put at least a thin towel between the ice and skin to avoid burned skin.

Greater than 20 minutes of icing can cause reactive vasodilation, or widening, of the vessels as the body tries to make sure the tissues get the blood supply they need. Studies have also shown 30 to 40 minutes in between icing sessions are needed to counter this reaction. The suggested time for icing is 20 minutes on and at least 30 minutes off. Although many articles and studies may say that heat should be used for injuries and pain that have lingered for longer than six weeks, this is not necessarily the case.

For conditions such as chronic tendonitis and osteoarthritis, the body thinks that it can heal the worn or injured area. The body continues to go through a cycle of increased inflammation even though it cannot heal these conditions on its own. Icing for 20 minutes several times a day can work as well as, if not better than, oral medications and injections.

By controlling inflammation, symptoms often resolve or improve and pain subsides. Heat does have its role. Heat works best in larger muscle groups. As an example, heat helps to ease back muscle spasms — as long as the spasms are not caused by a new fall or injury.

Moist heat or heat pads work best when used for 15 minutes on at a time and at least 30 minutes off. Do not apply ice or heat to large areas of the body if only one joint or body part is the focus. As an example, a full-body ice bath should not be used to treat an ankle sprain.

With sub-specialty training in treating shoulders, knees, foot and ankle problems, the spine and a host of sports injuries, our physical therapists are experts in their field. They work with our physicians to rehabilitate patients, helping them move past mobility and pain limitations. Merck — Treatment of Pain and Inflammation.

Team Physicians for the Portland Trail Blazers. Skip to main content. When to Ice or Heat an Injury. Tips for Heating an Injury This soothing effect occurs because heat also stimulates circulation and increases tissue elasticity, providing pain relief.

The Importance of Hydration. Immerse affected area for 20 to 30 minutes per session. Do not use an ice bath if there is an open wound, bleeding, or a skin infection. Ice massage is used to reduce superficial, well-localized inflammation for example, tendonitis of the hand, wrist, or elbow; heel or elbow bursitis; ganglion cyst; apophysitis; or irritation of a growth plate.

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Turn off Animations. Turn on Animations. Our Sponsors Log in Register. Log in Register. It may also reduce sensitivity to pain. Cold therapy may be particularly effective when you are managing pain with swelling, especially around a joint or tendon.

Putting ice or frozen items directly on your skin can ease pain, but it also can damage your skin. It's best to wrap the cold object in a thin towel to protect your skin from the direct cold, especially if you are using gel packs from the freezer. Apply the ice or gel pack for about 10 to 20 minutes several times a day. Check your skin often for sensation while using cold therapy. This will help make sure you aren't damaging the tissues. Take a break from activities that can make your pain worse.