Pain isn’t just a feeling—it can rewrite who we are. When we’re in pain, we’re less likely to be active and more likely to sit out important opportunities in life. Rest may seem like the most comfortable option, but research shows inactivity can be debilitating to a person’s mind and body, and some experts believe it can even lead to chronic pain. Many healthcare professionals point to heat and cold therapies to help manage ongoing pain. Hot/cold packs are made to keep you moving toward the best moments in your life.
SHOULD ICE BE USED?
You may be thinking, “I’ve heard ice is ineffective. I’ve heard ice does more harm than good.” There are plenty of people who have been hearing the negativity lately.
In his article, “To Ice or Not to Ice: That is the Question” in Cramer’s The First Aider, Dr. Phil Page discusses the facts about ice, the research behind it and allows readers to make a decision about whether or not to use it.
CLAIMS AND DISCOVERIES
One big anti-ice claim is that ice delays the healing process. “Some claim ice delays healing because it does not allow the body to go through the textbook phases of healing: injury, in ammation, repair, and remodeling. And in doing so, they claim this delay causes a buildup of metabolic waste and uid (edema)”, says Dr. Page.
In 1975, Dr. Ken Knight researched this claim. Inflammation is indeed a natural healing process and a necessary one, but in an acute trauma, the response may affect a larger area than the specific site of the injury which can harm uninjured tissues in that area. As Dr. Page discusses, Dr. Knight did not refer to ice as an ‘anti-inflammatory’ but says it reduces the amount of residual injury by delaying and reducing inflammatory responses.
Studies and other research have supported the thought of secondary injuries being reduced by using ice. According to Dr. Page, no direct evidence exists that shows ice delays healing or returning to activity. In fact, it has been shown that early cold therapy, used less than 36 hours after the injury, is associated with returning to activity quicker.
ICE ISN’T SO BAD
“Ice’s ability to reduce pain makes it an effective and safe alternative in pain management. It’s been well established that pain and swelling can inhibit muscle strength; therefore, it would be wise for practitioners to address pain with safer cryotherapy alternatives to initiate movement as soon as possible,” says Dr. Page.
The research may be insufficient to come to a conclusion as to when to use ice or not, but ice is still seen and used as a very common treatment with acute injuries. As Dr. Page points out, it will remain that way until research shows ice proves harmful to healing and by saying that “ice is wrong” is inaccurate and unfair.
WHAT IS YOUR DECISION?
Once you have had the opportunity to form your own opinion, let’s take a look at how they can work as part of your pain management toolkit and your lifestyle.
START WITH COLD THERAPY
Cold therapy, or cryotherapy, is the application of ice or cold temperature to an injury. Lowering the temperature in the body around an injury constricts blood vessels and decreases blood flow to where it’s applied. This slows your swelling and reduces pain and inflammation.
WHEN TO USE COLD THERAPY
Apply cold therapy to an injury that has occurred in the last 24 hours. Follow the doctor-recommended rule of 20 minutes on, 20 minutes off, within that first 24-hour window to slow swelling and help relieve your pain.
HOW TO APPLY COLD THERAPY
Nix the leaky ice bag and opt for more convenient and comfortable products. Put a cold pack directly on the site of the injury. THERAºPEARL Packs and Wraps are drip-free, come in body part specific sizes and some even include built-in Velcro straps. So you don’t have to worry about the pack slipping or moving away from where you need relief. But the best part about the THERAºPEARL Packs? They can be used for both cold therapy and heat therapy, meaning you get two types of pain relief for the price of one.
TRY HEAT THERAPY
Heat therapy, also known as thermotherapy, involves applying heat to stiff, sore, tight or injured muscles and joints. Heat increases blood flow to an injury or sore spot, relaxing muscles and making movement easier. Once swelling has gone down, use heat to stimulate blood circulation and speed up recovery time.
WHEN TO USE HEAT THERAPY
Wait at least 24 hours after an injury. Do not apply heat when there is active swelling. You can even use heat therapy before workouts and activities to increase circulation, warm up muscles and soothe pain.
HOW TO APPLY HEAT THERAPY
Put a heat pack directly on the site of pain, leaving it there for 20 minutes. THERAºPEARL Heat Packs and Wraps are dual-use heat/cold packs designed to fit your body. They can be microwaved to deliver heat therapy where you need it, fast.
As with any injury, it’s important to consult a healthcare professional to fully understand your pain and appropriate treatments for you. One recommendation: don’t wait to find relief. Managing pain from start to finish with thermal therapies can be part of your pain management toolkit, so you can stay active and living life to its fullest.
Resources:
http://www.saferpainrelief.org/pain-management-products/therapearl
https://www.cramersportsmed.com/first-aider/to-ice-or-not-to-ice-that-is-the-question.html
https://www.ncbi.nlm.nih.gov/pubmed/7943521
https://www.ncbi.nlm.nih.gov/pubmed/10589851
https://www.ncbi.nlm.nih.gov/pubmed/6814272
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1318517/
Knight, K.L., The Effects of Hypothermia on Inflammation and Swelling. Athletic Training. Athletic Training, 1975. 11(1): p. 7-10.
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