Like many marathoners, triathletes, and recreational athletes, I’m no stranger to sports injuries. Rotator cuff problems, knee aches and pains, and tendonitis aren’t anything new and I’ve largely learned to cope with a small amount of pain. I know I’m supposed to ice my injuries after a workout, but, especially during the winter months, when sitting in a chair with a an ice pack on my ankle for twenty minutes is a slow form of torture, I always wonder, why can’t I use heat on this baby?
There are real differences between using ice or heat for sports injuries and chronic pain and adhering to the right regimen can help you heal faster, reduce pain, and get back in the game a lot faster.
Ice, Ice, Baby
In general, there are two types of sport injuries: acute and chronic. Acute injuries are sudden, caused by a fall, trauma, twist, or sharp movement—think of a sprained ankle. Chronic injuries build up over time and are usually due to overuse of a ligament, tendon, or group of muscles.
Acute injuries that involve swelling and inflammation necessitate ice treatment. Ice is a vasoconstrictor, meaning it decreases blood flow to the area. This is beneficial for reducing swelling, which can decrease the flow of chemicals that can cause inflammation. Numbing effects can decrease pain and ice can slow the nerve transmission of pain. Reducing the swelling is critical for a quick recovery, as swelling can inhibit the healing process.
When an acute injury happens, icing the affected body part immediately is key. Most athletes are familiar with the R.I.C.E plan, which is rest, ice, compression, and elevation (often anti-inflammatories are used as well). When an acute injury happens, you should apply ice for fifteen to twenty minutes, making sure to protect the skin with a cloth or rag. A bag of ice works fine, but frozen vegetables or fruit are also convenient and reusable. When icing, elevate the injured body part above the heart, if you can. Rest helps the injury heal and compression can also help immobilize and reduce the swelling.
