Ice or Heat – What to do after an injury?

Injuries can result in the rapid onset of swelling. This is due to damage to the small blood vessels around the joint or muscle. To prevent swelling, ice should be applied to the area. This reduces swelling by causing constriction of the blood vessels. When applying ice, first put a towel on the skin, then apply the ice, frozen peas or gel pack on top of the towel. This will minimize the risk of frost bite as well as removing the ice after 20 minutes and waiting at least 45 minutes before reapplying the ice. Never apply heat to an acute injury. This causes the blood vessels to dilate and will increase swelling. This increases pain and slows down the healing process.

Acute injuries are best managed with the RICE formula:

• Rest
• Ice
• Compression-a light wrap to decrease swelling
• Elevation-higher than heart

Icing should be continued to 48-72 hours.  If swelling persists, this may be a sign of a more serious injury and evaluation by an orthopedic surgeon is advised.