Q: I’ve injured myself and I know that using heat and ice can help. But my question is…when should I use heat and when should I use ice?

A: Both heat and ice are simple yet effective ways to combat pain without the use of conventional painkillers.

As a general rule, you should apply ice to injured or sore areas whenever there is inflammation that produces swelling. Putting ice on the inflamed area will decrease blood flow and reduce swelling, thereby removing the pressure on your pain fibers. This then decreases your pain.

Heat has the opposite effect. It produces a vasodilatory response in the blood vessels that causes more blood to rush into the area. If this area is already swollen, the increased blood flow will actually put more pressure on your pain fibers and create more pain! OUCH! But blood also brings healing agents when it enters an injured area. As a result, heat can help once the swelling and inflammation ceases and only stiffness remains.

Having trouble with hard-to-reach spots like knees or elbows? Try freezing  some water in a styrofoam cup, removing the cup’s rim, and applying the exposed ice through a towel.

Of course, be sure to contact your doctor before using heat or ice on an injured area.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.