I know, I know, heat feels so much better, but it's not going to help you reduce chronic and acute inflammation the way ice will. Although heat feels good while it's on your muscles, it could actually cause your pain to increase. Heat increases circulation of blood and oxygen to the area, which can cause havoc to an already inflamed area.
And don't cheat by applying Icy Hot or Biofreeze. Although these products help lessen pain in the moment, they're only topical solutions. They really don't penetrate the muscle deep enough to create lasting results. Liquid or gel ice packs are okay to use, but I've had the best results with good old fashion ice from the freezer.
To apply an ice pack,
- Grab some ice from the freezer and put it in an ice bag, which you can get from any store with a pharmacy for about -15. If you need ice now and don't have an ice bag, use a two plastic grocery bags or a Ziploc bag.
- Place it on the affected area for about 20 minutes. Do not go over 20 minutes.
- If pain persists, wait an hour and then reapply the ice pack. You can continue with the "ice for 20 minutes, rest for an hour" cycle until you have relief
Ice is a great way to reduce acute muscular pain, but it's also a great preventative treatment. Icing your muscles after physical activity is a great practice. Also, if you have consistent or long-term pain in your low-back, shoulders, hands, or any muscle, you can begin using ice to experience relief. Ice helps counter the effects of stress on the muscles.
Next time you're in pain, reach for ice, ice, ice.
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