Current research on using ice has determined that it can inhibit the production of certain processes that help regenerate muscle tissue and slow down the production of collagen. However, prolonged inflammation in an injured can cause the injury to stop healing and become a chronic problem. Therefore, we want to use ICE because it can help slow down the inflammatory process. Ice reduces inflammatory symptoms like pain and swelling through its effects on blood flow, nerve signal speed and tissue metabolism. Sometimes, the bleeding and inflammation process from an injury can cause additional damage to uninjured tissues near the primary injury site, causing “secondary injuries”. Icing an injury stops secondary injuries.

Now, you might be asking me, “will ice slow down my healing?” The answer according to the most recent literature is that icing will not cause any disruption to the healing process associated with injury management.

Both in my clinical experience and using the best available research, it is safe to say to begin using heat after four (4) days of ice therapy for mild injuries, seven (7) days for moderate injuries and ten (10) or more days after a severe injury or post surgical.

Applying local heat to an injured area after the swelling is stabilized has a number of health benefits. Local heat at about 68 degrees Fahrenheit helps to vasodilate blood vessels to encourage more blood to flow to the local area. Increasing blood flow to the area helps to bring nutrient and oxygen-rich blood to the injured area to promote healing. By increasing blood flow, we can encourage surrounding blood vessels and lymphatic channels to promote drainage of the injured area. And last – but certainly not least – increasing the temperature to the injured area can help boost the metabolism of damaged soft tissue, thus encouraging it to heal faster.

For Chronic Injuries such as arthritis, heat is a great and effective tool to use to soothe chronic aches in joints and muscles.

Class 4 laser therapy generates heat by causing a thermal effect in the affected area and increasing the metabolism of damaged tissue to help it heal faster. In my clinic, I often find that chronic pain responds well to a trial of care using Class 4 Laser by Summus Medical, and the heat the machine generates within the muscles and joints feels soothing and pleasant.

From my clinical experiences and the results described by my patients, warm and moist heat always seems to work well. Products that seem to work well, have fair price point and last repetitive uses are the Magic Bag or any form of re-usable microwave heating pad. They help to draw ambient moisture and create a warm and moist heating environment for home use. As for ice, a re-usable gel pack is always a good option. They contour well to most body regions and can be used over and over again. A word of caution: never apply direct ice to any body region. Always place a thin face towel or a few sheets of paper towel to protect the skin from ice burns!