Ice and Heat for Minor Sports Injuries

Ice and heat therapy can greatly enhance recovery from minor sports injuries. These methods are often recommended alongside chiropractic care or sports injury treatment and can help you manage pain. Before you visit Holistic Health Clinic in Beaverton, OR, continue reading to learn more about how ice and heat therapy can be beneficial for minor sports injuries!

Ice Therapy

Ice therapy, or cryotherapy, is helpful immediately after a sports injury. Applying ice helps constrict blood vessels, reduce swelling, and numb pain in the affected area. This method is especially important within the first 48 hours following injury. Ice packs or ice wrapped in a cloth should be applied for 15-20 minutes every few hours. Be cautious not to apply ice directly to the skin to avoid ice burns.

Heat Therapy

Heat therapy, also known as thermotherapy, is effective for injuries that are no longer inflamed and have entered the healing phase. Heat helps to increase blood flow to an injured area, which promotes muscle relaxation and flexibility.  Heat can also reduce stiffness and chronic muscle pain. Heat can be applied using warm towels, heating pads, or heat packs, and should be used for about 15-20 minutes at a time.

When to Use Each Method

Understanding when to use ice versus heat is crucial for effective injury management. Ice is best applied right after an injury or during the acute phase when there is swelling and inflammation. Heat, on the other hand, is beneficial during the sub-acute or chronic phase when stiffness and muscle tension need to be addressed.

Combining Therapies for Optimal Results

In many cases, alternating between ice and heat therapies can yield better results. This approach is known as contrast therapy and involves using both heat and ice sequentially to take advantage of their respective benefits. Always ensure there is a buffer between applications and consult with our sports chiropractors to determine the most suitable regimen for your specific injury.

Contact Us for an Appointment Today

To learn more about self-care for sports-related injuries schedule a visit with us, contact Holistic Health Clinic in Beaverton, OR, at (503) 646-857. We have been serving clients in the Beaverton area for the past 38 years providing: chiropractic, acupuncture, massage, and naturopathy.  If you’re seeking a holistic, integrated approach to health and wellness, our team is ready to assist!