• Request an Appointment
Call or Text 416-819-6070
HealthFlex
×
  • Home
  • Professional Care
    • About Us
    • Our Staff
  • Who We Help
  • Services
  • Plans & Fees
  • Helpful Videos
  • Contact
    • Book Now

Heat or Ice for my Injury? 6 Simple Rules to Follow

Heat or Ice for my Injury? 6 Simple Rules to Follow
August 26, 2018MarianaUncategorized

Should I use heat or ice for my injury? 6 Simple Rules to follow

As physiotherapists, we get this question all the time. Which to use, heat or ice for an injury? The answer depends on the injury and how recent it is. Here are 6 simple rules to follow:

 

  1. Use Ice as first aid: immediately after an injury to reduce swelling and inflammation and bruising. (ie. Ankle sprain or any joint sprain). Use ice for 3 to 5 days following the injury. Moist cold will penetrate better than dry cold. Tip: soak a pillow case in cold water, ring it out and wrap the ice pack in it and apply.

 

  1. Use ice to reduce pain and swelling after recent surgery (ie. Joint replacement, ACL reconstruction, Rotator cuff surgery)
  2. Use ice if you need to move or put weight on the affected body part. Icing it first can often help to keep it functional until you’re able to get to a safe place to rest the affected area
  3. Use heat to manage persistent or intermittent pain and stiffness or older injuries
  4. Use heat to improve muscle elasticity and flexibility in elderly population (ie. Prior to stretching and exercise)
  5. Avoid heat on new inflammation (ie. Recent injury) because there is already heat there.

 

Receive 50% off your next Physio session! Learn how here.

 

How long should I ice for?

Generally, you want to ice between 10 to 15 minutes and then rest 40-60 minutes in between. This length of time will numb the nerve endings and provide pain relief.

 

How long should I use heat for?

Heat can be used for up to 30 minutes.

 

The grey area
For neck pain or lower back pain experienced without injury or chronic arthritic conditions. In these cases, you can use either one. For people that suffer from ‘text neck’, tension headaches or migraines, putting ice on the back of the neck and base of the skull is indeed beneficial because it numbs the nerve and the pain. Heat or ice can be used for a sore lower back, depends on personal preference. Both modalities work on the pain-gating system of the brain meaning that a non-painful stimulus (like heat or cold) will block the painful stimulus from travelling to the central nervous system (the brain) and voila, pain relief!

Precautions with heat and ice
Make sure to check the skin to avoid burns and skin irritation with either modality. If you are laying down on the heat, ensure that you have enough layers protecting your skin.

Add Comment Cancel


This site uses Akismet to reduce spam. Learn how your comment data is processed.

mechphysio

#tbt When gyms were open #goodlife Had the pleasu #tbt When gyms were open #goodlife 
Had the pleasure of working with the staff at the Women’s GoodLife in Richmond Hill on how to Avoid Lower back pain with their clients and Protect their own back while working @glammafitt @strongbikinimom 🙏🙏🙏🙏🙏

#gym #goodlifegym #physiotherapy #lowerbackpain #lowerbackstretch #workingout #weighttraining #weightlifting #richmondhill #thornhill #vaughan #markham #physiotherapytoronto #mechphysio
💫 One of our most compliant patients performing 💫 One of our most compliant patients performing his #mckenziemethod stretches this #longweekend !! 🏆🏆🏆

👉Benefits of stretching on the weekend:

✅ Reset all the tension built up from the week.
✅ You have more time TO stretch! 
✅ Prepare your body for extra activity that’s usually done on the weekend.
✅ Feel rejuvenated on your time off work.

#lowbackpain #lockpain #neckpain #workfromhome #athletictherapy #physiotherapy #wellness #jointpainrelief #triggerpoint #mechphysio #sciatica #mobility #healthylifestyle #massagetherapy #painmanagement
To all the leading ladies we have the pleasure of To all the leading ladies we have the pleasure of meeting and treating at the clinic, 
🥳🥳🥳Happy Women’s Day!!!🥳🥳🥳

❤️Each and everyone of you- grandmothers, moms and daughters, inspire us to be great, to be loving and to be strong 💪💪💪💪

#happywomensday #happyinternationalwomensday #momsofinstagram #momlife #momanddaughter #womensupportingwomen #womeninbusiness #womenempowerment #athletictherapy #osteopathy #physiotherapy #leadership #thornhill #vaughan #markham #northyork #toronto
🥳🥳Congratulations to Tristan @tristan_kwon o 🥳🥳Congratulations to Tristan @tristan_kwon on the successful completion of your Internship at @mechphysio It’s been a pleasure to have you contributing to the clinic and developing your skills as a therapist and as a health practitioner🙏🙏🙏🙏. You are an exemplary candidate for Physiotherapy and We wish you the best of luck in your studies! 
@classicsab and @melinabisogni
This Valentine’s Day Season and until March 1st, This Valentine’s Day Season and until March 1st, we invite you and your Special Someone to come to Physio together! 
I know, how romantic right?!💕💕💕💕

💘You and your Lovey get 15% off the Physio session and receive a Gift💘 

💘And don’t worry if you can’t both come at the same time, as long as both appointments are before March 1st! 

Happy Lovin’! 

#physiotherapy #massagetherapy #lowbackpain #neckpainrelief #neckpain #exercise #training #sportsinjury #healing #bettertogether #thornhill #vaughan #northyork #richmondhill
No, it’s not a whoopee cushion! This here is a No, it’s not a whoopee cushion! 
This here is a Hot Water Bottle. 
Back in the day, every household had one in their medicine drawer to help with aches and pains and cramps. 

But we know that treating pain properly requires Mobility! Not just heat and rest. 

So my question to you is: 
🤨If you’re suffering with a back pain or a shoulder ache, are you going to reach for the hot water bag and ‘rest it off’ or will you reach out to a good Physio clinic to get worked on? 😀

#physiotherapy #athletictherapy #osteopathy #fitness #fitnessmotivation #lowbackpain #neckpain #shoulderworkout #shouldermobility #workfromhome #covid_19 #pandemic #massagetherapy #massage #recovery #myofascialrelease #healthylifestyle #thornhill #vaughan #northyork #richmondhill #toronto #sportstraining #personaltrainer
As we approach the weekend, let’s take a moment As we approach the weekend, let’s take a moment to reach out to one another and just... talk. 
Let’s be there for each other. You never know who’s life you might change or who’s life you might save. 

Health care workers such as physiotherapists and other rehabilitation professionals are always listening to patients concerns and life struggles to offer support and compassion. 

Movement and emotional state are unarguably connected. The endorphins released in your blood stream from doing exercises and being active help improve your current mood and outlook on life. Studies show that tactile stimulation of massage therapy eases anxiety and improves sleep. 

#physiotherapy #bellletstalk #massagetherapy #osteopathy #mentalhealth #covid_19 #thornhill #vaughan #markham #northyork #toronto #community
Yep, another day and another cervical shift. 😩 Yep, another day and another cervical shift. 😩
8/10 pain and tingling running down the arms and an inability to turn the neck. It’s just awful 😔 

We have seen so many of these cases this year, specifically since April 2020 when people started working from home or just being at home jobless 😭😭😭

🤲We are here to help you through this painful time. 
🤲We are here to promote wellness and well being to get you through this unprecedented time. 

🌎As we have seen around the world, health is vital to our #mentalheath and to the people around us. Let’s make some moves to achieve better health during this pandemic 😷 

#neckpain #ergonomics #ergonomicchair #lowbackpain #spinehealth #Fitness #Instafit #Getfit #Fitspiration #Health #Healthy #Wellness #Healthylifestyle #Healthandwellness
Keeping you safe while helping you feel better.
✅ Sanitize
✅ Wipe Down
✅ Social Distance 
✅ Screening
✅ Masks 

#physiotherapy #massagetherapy #osteopathy #athletictherapy #frontlineworkers #wearamask #covid_19 #staysafe #stayhome
One more day and that’s a wrap! ✨ 🥰Here we One more day and that’s a wrap! ✨

🥰Here we are, the rehab staff only including our amazing Physio intern, Tristan, wishing our #mechphysio family a Merry Christmas! 🎅🌲🎅🌲

✨Even though we were closed for 3 months this year, we still managed to stick around, re-open, and safely provide Physio and rehab services to the community as well as provide an educational environment for Physiotherapy candidates.

✨Our team will always remember this year - the COVID year- where team work, determination and optimism were the driving forces to our survival as a health clinic in the middle of a pandemic. 

#physiotherapy #massage #massagetherapy #athletictherapy #osteopathy #sports #sportsinjury #sportsrehab #functionaltraining #strengthworkout #merrychristmas #thornhill #markham #richmondhill #vaughan #vaughanmoms #vaughanmills #northyork #workfromhome #backpain #backpainrelief #neckpainrelief #neckpain #neckexercises #myofascialrelease
This picture is worth a thousand words. ✅ A det This picture is worth a thousand words.

✅ A determined man 
✅ A motivated man
✅ An inspiring therapist 
✅ Laser focus on the goals of treatment 
✅ Confidence building
✅ Lifestyle training 

This is what #physiotherapy is all about! 

#physiotherapy #airdyne #workout #functionaltraining #functionalmedicine #strengthtraining #lowerbodyworkout #lowerbackpain #sciaticarelief #sciatica #sciaticapain #sciaticnerve #stenosis #massagetherapy #athletictherapy #osteopathy #sportsinjury #fallprevention #balancetraining
💕As adorable as this picture is of a new grandm 💕As adorable as this picture is of a new grandma and her granddaughter 👶 we can’t help but notice the not-so-great posture that is often assumed when holding a newborn in cradle hold 🙄

👉 This asymmetric posture of the shoulders and upper back with the additional load of a 6-10 lb bundle of joy can lead to neck and shoulder pain really fast! 

💁‍♀️So what should we do?? Take baby away from grandma?!?!? 😭😭😭😭😭😭

Or teach grandma some baby holding #ergonomics :

✅ Sit in a supportive chair (not the couch) 
✅ Use a pillow or lumbar support behind your lower back
✅ Arch your upper back (push chest out)
✅ Hold baby evenly levelled on both arms
✅ Have both feet flat on the floor 
✅ Alternate which side you hold baby’s head on as this is baby’s heaviest body part 
✅ Hold baby on a pillow in your lap 

#physiotherapy #massagetherapy #athletictherapy #osteopathy #newborn #newmom #newmomlifestyle #shoulderbladepain #neckpain #neckpainrelief #lowbackpain #lowbackpainrelief #thornhill #lifewithababy #vaughanmoms #vaughan #yorkregion #markham #northyork #richmondhill
Load More... Follow on Instagram

Recent Posts

  • What to Do for New Mom’s suffering from Wrist and Thumb Pain?!
  • Plantar Fascia Release for Sore Feet
  • For New Moms! Cribs, Bassinets, and Back Pain

MAIN OFFICE

  • Phone
    +1 (416)-819-6070
  • Email
    contact@mechphysiotherapy.com
  • Address
    Suite 209, 7163 Yonge Street, Thornhill, ON L3T 2A9
    WORLD SHOPS building

THORNHILL GOLF OFFICE

  • Email
    msharpe@thornhillgcc.com
  • Phone
    905-881-3000 Ext. 268
  • Address
    7994 Yonge St, Vaughan, ON L4J 1W3

PHASES STUDIO OFFICE

  • Email
    contact@mechphysiotherapy.com
  • Phone
    +1 (416)-819-6070
  • Address
    #106 – 155 Gordon Baker Road North York, ON M2H 3N7

MECH Physiotherapy is located in the new World on Yonge plaza in Thornhill at the intersection of Yonge and Steeles. Our location is wheelchair accessible and the parking is FREE!

416-819-6070

contact@mechphysiotherapy.com

Suite Number 209, 7163 Yonge Street, Thornhill, ON L3T 2A9.

Copyright ©2020 All Rights Reserved by Mech Physiotherapy