Many times we are asked “should I ice or heat” I personally don’t usually have too much of a preference and it’s usually what seems to be feeling better. In general it’s usually noted that acute inflammation is treated with ice since putting more heat on it could increase the inflammation. I also have the opinion that at the same time there is a reason our bodies are made to have inflammation with an injury, in order to flush out the damaged cells and bring in the good cells for healing.

What I really like is contrast therapy. Contrast therapy is most easily used at home as baths or ice/heat packs. There are some really fancy pieces of equipment out there that will switch from ice to heat quickly, but with that comes a massive price tag. The contrast baths can be used as two small tubs, one with hot water (100 to 111 degrees) and cold water (50-64 degrees). There is a protocol that reports four to one heat to cold is necessary.

This works as a pumping mechanism. The cold is going to vasoconstrict the vessels (make smaller), while the heat will vasodilate the vessels (make bigger). This is going to create the pumping mechanism of dilation, constriction, dilation, constriction, pumping nutrients, blood, oxygen all the good stuff to the injured area while taking away those damaged cells.