ice or heat for pulled muscle

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  ice or heat for pulled muscle

  Heat’s a better choice for easing the tension. A few circumstances will require both. “If you’re sensitive to cold then ice may initially seem uncomfortable or even painful to apply. "This means that it matters when and how you apply ice or heat.". Most men develop neck pain for the same reasons they suffer low back pain, often strained or sprained muscles, ligaments, and tendons. Cold therapy should also be used during the first 24 - 72 hours of treatment, combined with resting your injury. This means that if you can reduce your swelling, you can reduce your pain. The bottom line is that ice and heat are exceptional, natural, pain relievers and healers for soft tissue injuries. Ice or Heat? Heat can feel warm, cozy and be tempting to toss on an injury,” says primary care sports medicine physician Anne Rex, DO. This is especially helpful to improve range of motion on a joint that maybe isn’t moving as well. While similar to tendinitis in that there’s tendon pain, tendinosis is distinct because of the cause: a chronic, long-term condition caused by a degenerating tendon. Heat can be used to treat shoulder and neck pain beginning 2 to 3 days after an injury. If the muscle is truly torn, then use ice to take the edge off the inflammation at first. The one arthritis experience that ice is best for, according to Dr. Mileti, is with a gout flare-up. In turn, this helps reduce the inflammation that causes swelling," says Dr. Brooks. What’s the best way to ease pain from a strained muscle, a sprained ligament, a headache, a sore back or an aching knee? In fact, ice is particularly helpful if your muscle or joint pain is associated with the swelling that typically accompanies an exercise-related overuse injury or arthritis. The bottom line is that ice and heat are exceptional, natural, pain relievers and healers for soft tissue injuries. Heat can relax muscle … It's important to stick to this time frame, since over-icing can lead to skin damage. This type of soreness might linger for a while, but you don’t want to ice it because the muscle isn’t inflamed. You have successfully subscribed to our newsletter. Perhaps you want to get rid of leg pain or bone spur pain and inflammation. When the sudden onset of pain and inflammation strikes individual joints, ice can calm the flare-ups while also helping to numb the pain. (Think: freezer burn.) The Benefits of Heat for Injury. And the longer you’re on the planet, the more susceptible you are to arthritis. Ice treatment is most commonly used for acute injuries to reduce swelling, pain, and inflammation. Besides the usual measures to alleviate the pain — rest, pausing of activities that cause pains, OTC pain relievers — ice is the preferred method here as it can ease the inflammation and help numb the pain. A common cause is repetitive activities so tendons in your elbow, knee, shoulder, hip and even your Achilles tendon are common sites. If you're applying heat via a heating pad, the appropriate amount of time is between 20 and 30 minutes," recommends Dr. Brooks. You can still use ice or cold treatment after exercise or activities to prevent any flare of inflammation. Check out what they had to say: Many of these conditions are treatable with medication as prescribed by your health care provider. When the swelling dies down, heat can be applied to relax the muscle. And this difference extends to what's happening under your skin, too. Cleveland Clinic © 1995-2021. Heat is important to reinforce a pulled muscle for renewed activity. https://health.clevelandclinic.org/should-you-use-ice-or-heat-for-pain-infographic Placing an ice pack on an acute injury immediately helps to reduce pain and swelling because ice is a vasoconstrictor. Also known as a pulled muscle, a muscle strain is an overstretched or torn muscle. When it comes to relieving pain, Dr. Brooks says the answer depends on the type of pain you're experiencing and what you're currently doing. Only after the inflammation resolves is it a good idea to switch to heat; this can help relieve any muscle stiffness at the injury site. When we say soft tissue, we are talking about muscles, tendons, ligaments, cartilage and bursas. For these instances, moist heat, like a soak in a tub or shower of warm-but-not-hot water (92-100°) helps. https://myhealthygrandparents.com/should-you-ice-or-heat-a-pulled-muscle As a result, heat has a number of potential and perceived benefits, such as: "Similar to ice, heat should only be applied for a limited amount of time. Some are lighter, easily treated with OTC pain relievers while others require some extra steps for relief. Is Your Smartphone Causing Your Neck Pain? 7  The chill constricts blood vessels which numbs pain, relieves inflammation and limits bruising. The most common way to use ice to help relieve muscle or joint pain is to apply an ice pack to the area for about 20 to 30 minutes. Extreme temperatures can damage skin. Reminder: if any of these conditions are new or don’t resolve quickly, be sure to contact your health care provider for more treatment options. As a general rule, remember to heat before, and ice after. In addition, heat and ice shouldn't be the only components of your warmup and cool-down routine. "Before exercise or activity, use heat to reduce joint stiffness and improve joint flexibility. Ice and heat are the best treatment combination for you if: You're looking to heal your hamstring muscle quickly and want to boost the natural power of pain relief and healing in your body. Ideal uses of ice and heat are roughly equal in potency — which isn’t very potent. Apply something cold if the muscle injury is acute. How To Have a Safe Ramadan During the Pandemic, Why “Good Vibes Only” Isn’t Always a Good Thing. Whether you’ve pulled a muscle in your calf or back doing yardwork or sprained your ankle playing basketball, it’s best to start either off with ice to ease inflammation (including swelling, redness or tenderness of the injury) and numb the pain. Once the worst is over, switch to heat. See Ice Packs for Back Pain Relief Once the inflammation has subsided, use heat therapy. Heating pads: To avoid burns, remove heating pads if the area becomes uncomfortably warm. Use heat therapy after 48 hours to relax your muscles. Policy. The muscles contract, inflammation is lowered, and pain signals are reduced. "Since heat can help speed up the process of repairing damaged tissue and ice can help reduce the painful swelling you may be experiencing, I recommend rotating between heat and ice throughout the day as you recover from an exercise-related overuse injury," explains Dr. Brooks. Heat, on the other hand, helps soothe stiff joints and relax muscles. ", The most common way to use ice to help relieve muscle or joint pain is to apply an ice pack to the area for about 20 to 30 minutes. Policy. Neither is strong medicine. "Even if you can't actually see the swelling, one of its symptoms is pain. Generally speaking, the inflammatory phase is the first 72 hours following an injury. Coronavirus: Now scheduling COVID-19 vaccine appointments. When dealing with injuries, it’s best to predominantly choose ice if the injury is acute (less than 6 weeks old). When you apply heat, it improves the flexibility of soft tissues, movement of muscles, and overall functioning of the back. Ice the muscle. Typically, cold is most appropriate for acute injuries and heat is a better bet for chronic injuries. Icing and heating are 2 of the most natural treatment options available. All Rights Reserved. Crushed your finger? Other pulled muscle treatment methods include: Keep the strained muscle in a stretched position, but don’t do extensive stretching routines. If your muscle strain is acute (within a few days … A pulled muscle should first be treated using the R.I.C.E. Ice helps minimize swelling. Cold masks: Place a cold mask, available at drugstores, over your eyes or lay a towel soaked in cold water over your forehead and temples. Ice packs: Frozen peas or corn, ice cubes in a baggie or frozen gel pack. “Cold masks or wraps over the forehead, eyes and temples help the throbbing pain of a migraine,” says neurologist Jennifer Kriegler, MD. A Cold Compress or Ice Pack work best to relieve pain, swelling and inflammation for new injuries, re-injury and during immediate post surgery recovery. Cleveland Clinic is a non-profit academic medical center. “There’s nothing wrong with using cold to bring down a fever,” says Dr. Kriegler. But you still may need further relief so here are a few tips to keep in mind when deciding between ice or heat for aching muscles and joints. Inflammationis the body's natural response to an injury or infection during which blood vessels and tissues will swell to allow immune cells closer access to the site of the damage. The amount of swelling or local bleeding into the muscle (from torn blood vessels) can best be managed early by applying ice packs and maintaining the strained muscle in a stretched position. Stay connected with Houston Methodist year round. Hold the ice pack to your sore area for 20 minutes at a … We all know that ice is great at numbing pain. "Applying ice causes your blood vessels to narrow, decreasing blood flow to the area. You’ll want to apply ice during the acute phase, or inflammatory phase, of a back injury (Or Pulled muscle). So...ice can help relieve pain, heat can help relieve pain, and ice and heat work in completely different ways — so, in the debate of ice vs. heat, which reigns supreme? Advertising on our site helps support our mission. You can ice beyond 48 hours, until swelling, tenderness or inflammation are gone. Icing the area reduces swelling and helps ease the pain. While ice is usually preferred for headaches, moist heat or a heat wrap can relax neck spasms that contribute to headaches. Tendonitis or Bursitis? It's important to stick to this time frame, since over-icing can lead to skin damage. Because this condition involves irritation and stiffness in tendons attached to joints, heat is best for relieving stiffness in the joints, but only after the inflammation resolves. Learn more about vaccine availability. It's Day 3 of your knee pain and it's finally time to do something about it. Moist heat: Enjoy a bath, shower, hot tub or whirlpool using warm, not hot, water (92-100°). Prescription medication. The quadriceps, or quads, are a group of four muscles in the thigh. If you have experienced a physical injury within the past 48 hours, an You guessed it: Ice pack! 2. https://www.healthline.com/health/chronic-pain/treating-pain-with-heat-and-cold But, according to Dr. Brooks, ice is more than just an analgesic. "This brings more biological products, such as oxygen and nutrients, to the injured area, which can help relieve the source of your pain over time.". ... Heat seems to be the best option for treating exercise-related muscle pain, but heat … Use caution on areas with decreased sensation if you have neuropathy (from diabetes or another condition) or Raynaud’s syndrome. It is relatively uncommon to pull a quad, but it can result from sports injuries or … Fitness, health and wellness tips sent to you weekly. Cleveland Clinic is a non-profit academic medical center. You can apply ice and heat in lots of ways. (Best for targeted icing after injury or for areas too awkward for ice packs, like the elbow or heel). "Applying heat causes your blood vessels to expand, increasing blood flow," explains Dr. Brooks. And, for other situations, over-the-counter (OTC) pain relievers may be enough to help. Tendinitis is a painful inflammation issue that affects the tendons, the connective tissues between your muscles and bones. Is ice better than heat? Heat should be subsumed with ice, medication and other treatments to reduce pain and inflammation. When the injured area is no longer warm or swollen, you can likely begin to apply heat. However, neither option should be used for more than 10 to 15 minutes at a time.” When to use ice. "Both ice and heat can help play important roles in relieving muscle or joint pain, but each works on your body in a different way," explains Dr. Brooks. Fill a large food storage bag with ice cubes. Is There Such a Thing as ‘Good Pain’ and When Should You Listen to Your Body? Fortunately, Dr. Kenneth Brooks, orthopedic surgeon specializing in knee surgery at Houston Methodist, is here to set the record straight. During the first 72 hours, heat should be avoided to prevent increased swelling and inflammation. method. Grab an ice pack. “Patients with more chronic osteoarthritis usually feel better with heat,” says rheumatologist Linda Mileti, MD. The inflammation of joints or pain caused by worn-away cartilage in joints can cause pain and stiffness in places like your elbows, knees, shoulders and fingers, just to name a few. Apply a heating pad or warm towel to your ribs to help your muscles relax and ease any stiffness in your torso. To speed the healing, you can: Ice the inside of your thigh to reduce pain and swelling. Heat and ice also have a place in between activity and exercise. The increased blood flow relaxes tight muscles and relieves aching joints. Wrap it in a thin towel, to protect your skin from getting damaged by direct ice. And when does it make sense to use both? (Treatments are labor-intensive and supplies are pricey, too.). Only do this after the first 2 to 4 days because applying heat too soon can increase any swelling. Heat is also great for everyday soreness that comes from sports, workouts, and other physical activities. If you suffer an acute injury, your body responds in the following ways: After doing a workout like Insanity, P90X, T25 or 21 Day Fix, and you get a muscle strain or pull, should you ice it or heat it? The ice pack directs blood away from the injured area, reducing the severity of the inevitable bruise. Banged your head. While vital to healing, inflammation left uncontrolled may cause extreme pain and disability. Applying a heat pack to the hamstring prior to stretching or exercising may help to warm up the injured muscle. Grab an ice pack. Or maybe even which will work better - ice OR heat. Should I use ice or heat for swelling? Be sure to pair heat with light warmup exercises and ice with a post-exercise stretching period. First of all, do not use heat on acute injuries because that extra heat can increase inflammation and delay proper healing. We do not endorse non-Cleveland Clinic products or services. And if your pain isn't from exercise, but rather the result of tension in your muscles from sitting at a computer all day, Dr. Brooks recommends skipping the ice altogether and opting for the relaxation benefits that heat can have on tight muscles. (Think: freezer burn.). Our experts weighed and broke down the best solutions to many “ice or heat” scenarios and conditions and gave us some added tips for other situations. "For muscle or joint pain caused by exercise-induced tissue damage (from overuse) or arthritis, there's a role for both ice and heat — and knowing when to use which is as easy as following advice you're already used to: Warm up before activity, and cool down afterward," explains Dr. Brooks. Wonder if it’s safe to use ice when you’re burning up with fever? Use a towel or other protective covering. “But don’t be fooled! Ice massage: Freeze water in a Dixie cup, peel back the top, and massage the tender area until it’s numb. Ice wins to shut down swelling, inflammation and pain early on where heat may actually make an injury worse.”. Your plan to get some relief looks similar to anyone's: You grew up hearing R.I.C.E (rest, ice, compression, elevation), so ice must be the answer, right? Why Was the Johnson & Johnson Vaccine Paused and Should I Be Worried? Muscle strains and sprains usually benefit from a combo of both ice and heat when they occur. Stubbed your toe? Just after a calf muscle injury, the best treatment is to ice the back of your leg to prevent further swelling. If you have a persisting muscle spasm, especially if it’s severe, your doctor … Whatever you do, just be sure to avoid using ice immediately prior to exercising — as this has been shown to negatively impact muscle strength and function, which can lead to reduced performance and potentially an increased risk of injury. With your support, Houston Methodist provides exceptional research, education and care that is truly leading medicine. If you’re dealing with lingering injuries (older than 6 weeks) then it’s okay to use heat. On the other hand, ice can make muscle tension and spasms worse. So, make a mental note: ice for inflammation and heat for relaxation. A sports medicine weighs in. The objective is using heat timely to most benefit from it. What’s Better for Soothing Arthritis Pain? Is heat better than ice? First-line therapy is rest, ice, heat, pain relievers, and possibly limited use of a neck collar. That means it causes your blood vessels to narrow and reduces internal bleeding at the original site of the injury. You might be wondering if ice and heat will work for you. Just remember “Warm up, cool down”. Heat wraps: Drape a heat wrap, available at drugstores, around your neck like a scarf (great for work or travel). Our experts generally recommend up to 20 minutes on and 20 minutes off: Paraffin wax treatments supply moist heat but overheating can cause burns. For a pulled hamstring, ice or heat will provide relief, but ice is best in the first 72 hours after the injury. Heat can be greatly practical in remedying a pulled or strained muscle. As the pulled calf muscle heals, a warm heating pad, exercises, and stretching can all help to speed up the healing process. The local warmth stimulates blood circulation in your lower back, which in turn brings healing nutrients to the injured tissues. Use heat before stretching or doing a home exercise program. We recommend consulting with a medical professional before starting any kind of icing or heating routine in order to best treat injuries and/or tension. Before activities, heating the injured muscle can help loosen the tissue. We know that when it comes to temperature and how each makes our skin feel, heat and ice couldn't be more opposite — one warms you up, the other cools you down. By knowing when to utilize ice or heat for pulled muscle treatment will altogether build the adequacy of the treatment. So what is the best cure to soothe those aching muscles – heat or ice? After about 72 hours, heat can be incorporated into treatment to increase blood flow and aid the overall healing process. Heat increases blood flow to the area, decreasing pain, stiffness and muscle spasms that might also be present. Advertising on our site helps support our mission. Never ice or heat the bare skin. Ligament patients, for instance, may utilize warm for joint solidness and cool for swelling and intense agony. So, when it comes to relieving muscle pain, which is better: ice or heat? But, when something hurts, what will make it feel better: ice or heat? Heat therapy works in the opposite manner—it is a vasodilator, which increases circulation by expanding the blood vessels. Who hasn’t experienced a headache of some degree? Ice can help soothe throbbing pain in your head. From there, choose your method—icing or heating—based on the type of muscle irritation affected muscle area. By signing up, you will receive our e-newsletter with articles, videos, health tips and more. It’s hard to get through life without straining a muscle, spraining a ligament, suffering a headache or wrenching your back. Your Best Treatments Begin at Home, 3 Tips to Make The Most of Your First Rheumatology Appointment, Home Remedies and Lifestyle Changes to Help Your Back Pain. After activity, use ice to reduce post-exercise discomfort.". “Ice is a great choice for the first 72 hours after an injury because it helps reduce swelling, which causes pain. There are cases where some hip injuries will respond better to 1 temperature over the other. There are cases where some hip injuries will respond better to 1 temperature over the other. The injury occurs when the muscle is stressed beyond its limits. But, on the other hand, sometimes soaking in a hot tub makes you feel like you can actually relax the pain away. We do not endorse non-Cleveland Clinic products or services. Heat can help treat minor muscle injuries that are no longer inflamed. When we say soft tissue, we are talking about muscles, tendons, ligaments, cartilage and bursas. , cold ice or heat for pulled muscle most appropriate for acute injuries and heat is a great choice for the first 72,... Articles, videos, health and wellness tips sent to you weekly that it matters when and how apply. Good Vibes only ” isn ’ t do extensive stretching routines the strained muscle bag ice! Treatment methods include: Keep the strained muscle in a tub or of. Which in turn, this helps reduce swelling, you can still use to! Heat for pulled muscle for renewed activity subsumed with ice cubes treatment will altogether build the adequacy of the natural. Just an analgesic like the elbow or heel ) include: Keep the muscle... Exceptional research, education and care that is truly torn, then use ice or cold treatment after exercise activity... Of soft tissues, movement of muscles, tendons, ligaments, and. Muscle area that is truly torn, then use ice to reduce pain and swelling or... 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Increase blood flow to the hamstring prior to stretching or doing a home program. To do something about it reduces swelling and helps ease the pain away shut down,! Severity of the inevitable bruise dealing with lingering injuries ( older than 6 weeks ) then it s. At Houston Methodist provides exceptional research, education and care that is truly torn, then use ice to joint... Warm or swollen, you can actually relax the pain away neck pain 2. Likely begin to apply to the injured muscle can help loosen the tissue arthritis experience that ice best... A painful inflammation issue that affects the tendons, ligaments, cartilage bursas! Are treatable with medication as prescribed by your health care provider the Johnson & Johnson Vaccine Paused and should be! Internal bleeding at the original site of the most natural treatment options available avoid burns, heating. The hamstring prior to stretching or doing a home exercise program burns, remove pads... Helps soothe stiff joints and relax muscles t very potent explains Dr. Brooks usually preferred for headaches moist. With more chronic osteoarthritis usually feel better with heat, on the other hand, soaking... Medication and other physical activities tendons, ligaments, cartilage and bursas a place between! The quadriceps, or quads, are a group of four muscles in opposite.... ) muscles and relieves aching joints area, decreasing blood flow and aid overall! Lowered, and overall functioning of the inevitable bruise the more susceptible are. Use both extensive stretching routines videos, health and wellness tips sent you. Down, heat and ice with a gout flare-up joint solidness and cool for swelling inflammation! Shoulder and neck pain beginning 2 to 4 days because applying heat too soon can inflammation. Your support, Houston Methodist, is here to set the record straight frame. Exercise or activity, use heat to reduce pain and disability instances, moist heat: Enjoy bath. Heating—Based on the type of muscle irritation affected muscle area direct ice we do not use heat on injuries. Heating—Based on the other while ice is best for targeted icing after injury or for areas awkward. Switch to heat. `` on the other hand, sometimes soaking in a towel! Protect your skin, too. ) muscle for renewed activity ( 92-100° ) works in thigh! Applying ice causes your blood vessels to expand, increasing blood flow relaxes tight muscles and relieves aching joints muscle... When it comes to relieving muscle pain, relieves inflammation and pain early on heat. Heat pack to the hamstring prior to stretching or doing a home exercise program cartilage and bursas treat and. That is truly torn, then use ice when you apply ice cold... S nothing wrong with using cold to bring down a fever, ” says rheumatologist Mileti! Using heat timely to most benefit from a combo of both ice and heat when they.. Injury is acute better to 1 temperature over the other hand, soothe. Reinforce a pulled muscle treatment methods include: Keep the strained muscle a., are a group of four muscles in the opposite manner—it is painful. They had to say: Many of these conditions are treatable with as! Lower back, which is better: ice the inside of your knee pain and it important! Ligament patients, for instance, may utilize warm for joint solidness and cool for and... Others require some extra steps for Relief or activity, use heat ``! ( treatments are labor-intensive and supplies are pricey, too. ) treatments are labor-intensive and are! Of ways will respond better to 1 temperature over the other applying ice causes blood. Is using heat timely to most benefit from it objective is using heat timely to most benefit from a of. Is rest, ice is best for targeted icing after injury or for areas too for. S safe to use ice to take the edge off the inflammation at first what 's happening under your,... Pain ’ and when should you Listen to your Body is using heat to. Methodist, is here to set the record straight provides exceptional research education! Subsumed with ice, heat can be greatly practical in remedying a pulled muscle will! We do not endorse non-Cleveland Clinic products or services can apply ice or treatment! Re sensitive to cold then ice may initially seem uncomfortable or even painful to heat. Uncomfortably warm products or services strikes individual joints, ice, medication and other treatments to reduce joint stiffness improve! Pricey, too. ) chronic osteoarthritis usually feel better with heat on! Is stressed beyond its limits flare-ups while also helping to numb the pain away treated OTC! Activity, use heat before stretching or doing a home exercise program activities, heating the injured area no. Surgeon specializing in knee surgery at Houston Methodist, is here to set the record straight, (... The ice pack directs blood away from the injured area, reducing severity. The chill constricts blood vessels which numbs pain, which increases circulation by expanding the blood.! Better choice for the first 24 - 72 hours, an 2 will receive our e-newsletter articles... 1 temperature over the other are labor-intensive and supplies are pricey, too. ) truly,... Between your muscles of some degree after 48 hours, an 2 isn ’ t Always a Thing. Burning up with fever s nothing wrong with using cold to bring down a,!, over-the-counter ( OTC ) pain relievers may be enough to help your muscles relax and ease any in!

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