Runner's Rap: Heat or ice? What's best?

Heat or Ice? What's best?

Well, it all depends on the time frame in which your injury occurred.

Ice is an anti-inflammatory, meaning it is a vaso-constrictor, causing the blood vessels to narrow, which limits the amount of internal bleeding that occurs at the site of injury. Heat is essentially an inflammatory, meaning it causes the blood vessels to dilate and increases circulation to the area.

Immediately upon injury and for at least the first 24 hours (some professionals suggest the first 72 hours or so), heat is not a good thing. Ice should be used on all acute injuries, or any injury in which swelling or inflammation is still present. Apply ice for 10 to 15 minutes, remove, and allow the skin to return to normal temperature before applying ice again (repeat two to four times).

A note of caution: Ice is contraindicated for some types of arthritis as well as a condition called Raynaud's phenomenon and has been discouraged in some individuals with diabetes. 

Have you heard the acronym RICE, which is used as a way to initially treat an injury?

• Rest is important in order to minimize tissue damage and stop internal bleeding.

• Ice decreases pain, bleeding and swelling.

• Compression is utilized for more significant injury and should be applied as soon as possible. It will decrease swelling, internal bleeding and minimize the amount of blood that pools around the injured area. Compression should always be removed prior to sleeping or napping.

• Elevation of the affected area above the heart helps to maintain circulation and prevents blood from pooling around the injury.

If your injury has become more chronic or long term, heat can be applied. Moist heat is usually preferred over dry heat because it transfers the heat deeper into the tissues whereas dry heat warms the skin and more superficial layers of tissue. Heat should be applied for 15 to 20 minutes. More is not necessarily better and it is typically not recommended to fall asleep while applying heat or cold. For some individuals, heat is best used before exercise than after in order to loosen stiff muscles.

Word of caution: Individuals with poor circulation, decreased sensation or frail skin should use caution when applying heat in order to prevent burns.

After the initial 48 to 72 hours of injury, some professionals recommend alternating between heat and ice. There are many different theories as to how long to apply each, but a general rule of thumb is five to 10 minutes of each (two to three times). The benefit of doing this is to continue to control the swelling with the ice and increase circulation in order to promote healing with the use of heat.

However, this being said, you always want to check with your personal health care professional before self treating or diagnosing, especially if the injury is still painful after two or three days.

 

Ahwatukee Foothills resident Ronda Jameel is a certified running coach and owner of Run2Dend. Check out training programs for upcoming races at www.run2dend.com. Questions about running can be e-mailed to questions@run2dend.com.