Should I apply ice or heat to my injury?
JUNE 11 2024
A common question asked in the clinic. What is most effective?
Most people have become familiar with the ‘RICE’ or ‘PRICER’ acronym which refers to rest, ice, compression, elevation and referral following an injury. We now understand the management of injuries is much more complex and there are many factors that can contribute to the healing process.
More recently, a new acronym by Dubois and Esculier has identified up to date strategies to optimise soft tissue recovery. This is known as PEACE and LOVE and I commonly refer to this when patients ask about soft tissue injury management.
Although still widely used, we now know ice can potentially disrupt the inflammatory process which is a vital part of soft tissue healing. There is little high quality evidence to support it’s use in the treatment of soft tissue injuries.
Similarly, heat is not advised for the treatment of soft tissue injuries, however heat may provide temporary relief for sore muscles and aches.
These new findings highlight that the various phases of inflammation are helpful and contribute to the healing process. The findings suggest an active recovery, with gradual exposure to exercise may be more helpful that heat or ice.
As always, please speak with your health professional for tailored advice.