Working in first aid
at the local ski area, we go through a lot of ice as well as heat packs. The
latter are generally used for cold hands and feet, with the ice being used for
the aches, bumps, bruises and breaks that can accompany falls.
Below are some basic
guidelines to follow. Be sure to talk to your provider about what’s right for
you
Ice for Injuries
Most often injuries result from some sort of
fall or collision-in short, you know what you did. The area becomes inflamed,
with common symptoms including pain, tenderness, swelling and/or redness. Ice
is the best immediate treatment because it will reduce swelling and pain. Never
put ice or cold packs directly on skin because it can cause frostbite. Put a
washcloth or towel between your cold pack and your skin. Use in 10-15 minute
increments. Wait about 45-60 minutes before reapplying the cold pack. The skin
should return to its normal appearance before reapplying. For hands and feet,
it can be easier to soak in a bucket or bowl of icy water.
Acute injuries are
iced for up to three days. After 48
hours, the effect of icing is significantly reduced. Ice as needed, as long as
the injured area returns to normal appearance.
Ice can be useful
for flare-ups for chronic conditions, such as icing a long- standing injury
after playing tennis.
An ice massage can
be very helpful. Apply ice directly to the injured area but move it frequently,
not allowing it to sit in one spot.
If you sustain an
injury, follow the Mayo Clinic’s PRICE protocol
1. Protect the injured limb from further injury by
not using the joint. You can do this using anything from splints to crutches.
2. Rest the injured limb. But don't avoid all activity. Even with an ankle sprain,
you can usually still exercise other muscles to minimize deconditioning. For
example, you can use an exercise bicycle with arm exercise handles, working
both your arms and the uninjured leg while resting the injured ankle on another
part of the bike. That way you still get three-limb exercise to keep up your
cardiovascular conditioning.
3. Ice the area. Use a cold pack, a slush bath or a compression sleeve filled
with cold water to help limit swelling after an injury. Try to ice the area as
soon as possible after the injury and continue to ice it for 10 to 15 minutes
four times a day for 48 hours. If you use ice, be careful not to use it too
long, as this could cause tissue damage.
4. Compress the area with an elastic wrap or
bandage. Compressive wraps or sleeves made from elastic or neoprene are best.
5. Elevate the injured limb above your heart
whenever possible to help prevent or limit swelling.
After
two days, gently begin using the injured area. You should feel a gradual,
progressive improvement. Over-the-counter pain relievers, such as ibuprofen
(Advil, Motrin, others) and acetaminophen (Tylenol, others), may be helpful to
manage pain during the healing process. If no improvement after several
days, contact your medical provider.
Heat for muscle pain (knots, spasms, trigger
points)
Note that if you
injury a muscle start with cold for the first few days until the inflammation
is under control and then switch to heat. Apply heat in increments of 15-20
minutes and be sure to put a protective layer to avoid the possibility of a
burn.
Sore, stiff, nagging
muscles or joint pain responds to heat. Moist heat is the most effective form. Using Heat for Pain Problems
Make your own ice and heat packs
With the holidays rapidly approaching, it is easy to make hot/cold packs as gifts. These are generally nothing more than two pieces of fabric sewn together and filled with rice or another grain. Placed in the microwave for a minute or less, they can provide ample heat. To ice, store in the freezer. Links to check out:
Other Resources
• The Great Ice vs.Heat Confusion Debacle: A quick guide that explains when to ice, when to heat,
when not to, and why.
This is a very informative post on using hot and cold packs. Its very useful for common people.
ReplyDeleteWholesale Hot Packs