Tolman Chiropractic - Ice vs. Heat

Cold is a vasoconstrictor which reduces swelling and inflammation. You should i ce ASAP after a back or neck injury, just like you would a sprained ankle!

Heat is a vasodilator which increases circulation. This is good for warming up stiff/achy joints that are chronic. A hot shower is usually sufficient.

New Injury or Exacerbation of recurrent injury

Think about how you would treat a sprained ankle. The tissues involved in a back injury react the same way. Often you will not see the swelling because it is under the muscles.
Ice for 20 minutes, as soon as possible, after an acute injury or flare-up to prevent swelling. Depending on the severity of injury continue to repeat ice for 10-20 minutes no more than every 90 minutes. Always use a cloth barrier, like a shirt or paper towel, between your skin and the ice (frozen corn or peas work well in place of ice cubes).
Heat is to be used for chronic conditions or generally 3 or more days after an injury. It is best to introduce heat along with ice as; heat 10-20 minutes, ice 10-15 minutes, wait 90 minutes and repeat.

Positions of Comfort

When considering a new injury, think of R.I.C.E. Rest Ice Compression & Elevation. You want the injured or affected tissues to pump blood back to the heart to avoid excessive swelling and inflammation. Use these positions to apply ice or heat, or to rest from your fatigue.

The positions of comfort place the spine in a neutral posture that helps take the pressure off stressed or injured tissues/joints. These positions should be maintained for at least 20 minutes. Try different pillow heights or a chair to aid in elevation of the legs while laying on your back with a support pillow under the neck.

Usually more relief is given if you lie on the side that does not hurt. A pillow between your knees takes additional pressure off your hips and pelvis.

Be sure your hips and knees are bent at 90, and your neck is well supported (an orthopedic pillow or even a rolled towel work well). Remember that pumping (contracting and moving the joints in passive or light active motion), allows for pushing toxins out and drawing nutrients in.

Remember that soreness with rehabilitation is OK but increased pain is not. Make sure you take the proper steps that are explained to you and listen to your body- especially if it tells you to take baby steps.


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	Wellness Topics		Ice vs. Heat Cold is a vasoconstrictor which reduces swelling and inflammation. You should i ce ASAP after a back or neck injury, just like you would a sprained ankle! Heat is a vasodilator which increases circulation. This is good for warming up stiff/achy joints that are chronic. A hot shower is usually sufficient. New Injury or Exacerbation of recurrent injury Think about how you would treat a sprained ankle. The tissues involved in a back injury react the same way. Often you will not see the swelling because it is under the muscles. Ice for 20 minutes, as soon as possible, after an acute injury or flare-up to prevent swelling. Depending on the severity of injury continue to repeat ice for 10-20 minutes no more than every 90 minutes. Always use a cloth barrier, like a shirt or paper towel, between your skin and the ice (frozen corn or peas work well in place of ice cubes). Heat is to be used for chronic conditions or generally 3 or more days after an injury. It is best to introduce heat along with ice as; heat 10-20 minutes, ice 10-15 minutes, wait 90 minutes and repeat. Positions of Comfort When considering a new injury, think of R.I.C.E. Rest Ice Compression & Elevation. You want the injured or affected tissues to pump blood back to the heart to avoid excessive swelling and inflammation. Use these positions to apply ice or heat, or to rest from your fatigue. The positions of comfort place the spine in a neutral posture that helps take the pressure off stressed or injured tissues/joints. These positions should be maintained for at least 20 minutes. Try different pillow heights or a chair to aid in elevation of the legs while laying on your back with a support pillow under the neck. Usually more relief is given if you lie on the side that does not hurt. A pillow between your knees takes additional pressure off your hips and pelvis. Be sure your hips and knees are bent at 90, and your neck is well supported (an orthopedic pillow or even a rolled towel work well). Remember that pumping (contracting and moving the joints in passive or light active motion), allows for pushing toxins out and drawing nutrients in. Remember that soreness with rehabilitation is OK but increased pain is not. Make sure you take the proper steps that are explained to you and listen to your body- especially if it tells you to take baby steps.
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