Proper Use of Heat & Ice
HEAT:  Heat is indicated mainly for chronic conditions.  It also relieves muscle spasms and cramps, increases range of motion of joints and increases blood circulation to areas with poor circulation (derivative effect).  Heat is contraindicated for acute conditions and inflammation, hemorrhage, cancer, peripheral vascular disease, and the inability to report sensation accurately.

Use: a heating pad (preferably non-electric), hot water bottle, or microwave a wet towel.  Place the heating pad or microwavable gel pack in a pillowcase or thin towel.  Allow at least one hour between applications of heat.

ICE:  Ice/cold is indicated mainly for acute conditions.  It also reduces inflammation, helps erase trigger points, and increases muscle tone.  Ice/cold is contraindicated for cold sensitivity, the very young or very old, frost bite, and the inability to report sensation accurately.

Use: a gel ice pack, a frozen package of vegetable (broken up), or ice cubes in a wet towel.  The gel ice pack works the best and is the easiest to use.  Place the gel pack in a pillowcase or thin towel.  Never place the ice or ice pack directly on the skin or leave on for longer than 20 minutes in one session.  Allow at least one hour between icings.

Acute: An acute condition is 0 to 72 hours after the initial  
   Injury or until swelling and inflammation subsides.

Acute Treatment:
R.I.C.E = Rest, Ice, Compression, and Elevation (above the heart).  Ice for 15 to 20 minutes, until nerves are sedated (numbness).  Or contrast therapy: ice/cold compress for 5 minutes on, 5 minutes off for 20 minutes. Treatment can be repeated up to 3 times per day.

Subacute:  A subacute condition is 3 to 7 days after injury or once inflammation has subsided.

Subacute Treatment:
Vascular flush, 3:1 time ratio – COLD:HEAT – repeated 3  times.  Vascular flush can be repeated every 4 hours.  Start with cold and end with cold.

Chronic: A chronic condition is 7+ days after initial injury. 
 
Chronic Treatment:
Moist or dry heat for 15 to 20 minutes.  Moist heat penetrates into tissue more deeply as water conducts electricity 100x more.  Vascular flush, 3:1 time ratio, this time reversed – HEAT:COLD - repeat 3 times.  Vascular flush can be repeated every 4 hours.  Start with heat and end with cold (for any residual inflammation this helps sedate the nerves).


Eternal Now
Holistic Massage & Bodywork Therapies
Elena Nigh, LMP
MA 00023661