nICE & HOT
Heat or Ice?
It’s a question I get a lot, and the answer is always the same: “That depends.”
They are both simple thermal modalities that have surprisingly profound effects on your body’s tissue. Both will (sometimes) reduce spasm. Both will (sometimes) quiet hyperactive nerves. Both will (sometimes) relieve pain. Heat may make an inflammatory response worse. Ice will not. Heat will never give you frostbite. Therapeutically applied ice won’t, either; but I’m trying to be fair.
Heat increases blood flow to the area. This opens the capillaries (the smallest part of your blood vessels, where oxygen is actually delivered to the cell). This increased blood flow and opening of the capillaries is what gives your skin that pinkish color under the heat pack. As the tissue warms up, you start to sweat, so your skin is doing its job of keeping you cool. There is a reflex message to the underlying tissues to relax, and let go. Sometimes your body is not happy about the surge of blood flow, and you get a rebound of increased inflammation and pain after the soothing effects wear off. If you are one of those people that says: “heat feels good, but about an hour later, I am in worse pain,” then heat may not be your best option.
Ice increases blood flow, also; but not right away. First the capillaries contract (get smaller) and restrict the blood flow to the tissue. As your tissue become accustomed to the cold, the vessels slowly expand, allowing more blood into the area, trying to warm things back up. This is why if you take the ice pack off in the first few minutes, the skin is white (constricting), and if you wait ten minutes or so, the skin is red (expanding). In the meantime, the reflexes are telling the nerves to calm down, and the muscles are not getting all of that aggravating input from the hyperactive nerves, so they are starting to loosen up. The bad news is that some people are very sensitive to ice. If you are someone that has a really strong, painful reaction to ice; try heat.
Ice is not so bad, in fact I always tell my patients to try it, and it may become your new best friend. (I’m not supposed to have favorites, but I love Ice). It’s a tricky friend, and there are some things to be aware of:
The sensations from ice application come in stages, and if you are aware of them, it won’t be so scary:
Now – the whole process should take about 10-15 minutes. If after 20 minutes you have worsening burning or aching – give it up, it might not be the best thing for you.
If the tissues are really constricted, and the object is to increase blood flow, I like to use contrasting heat/cold. Heat for 3-5 minutes. Ice for 3-5 minutes. Repeat for 3-5 cycles. End with ice, to avoid increasing inflammation.
Safety considerations for heat and ice:
What to do with all of this information?
Experiment.
Muscle spasms and cramping tend to respond really well to heat, but I have a lot of patients that prefer ice. Inflammation (swelling, redness, painful to touch) tends to respond well to cold. If you can’t tolerate cold, try cool – it is not quite as effective, but you won’t go through the burning, achy, painful thing either.
There is a wide variety of shapes and sizes of heat and cold packs out there. Shop and compare prices, you can search the internet, or check out your local medical supply or pharmacy. I always go to IC Relief, just because I know the owner, and she is really knowledgeable about Interstitial Cystitis, Pelvic Floor Dysfunction, and Vulvodynia. I especially like the contour style pack (also called “cervical pack” on some sites) because you can use it bikini style across the lower abdomen and bladder, or lay it long ways from the sacrum to the pubic bone, cooling (or heating) the external genitals. For many of my patients, I will put them on a large pack on the low back, a contour over the bladder, and another one between the legs against the pelvic floor.
Internal heat and cold:
This is important for pelvic floor patients. Many of my patients have a much more successful session if they are able to use some sort of internal cooling device after a session. Again – I love the EZ-Fit from the IC Relief people. Read the safety considerations carefully, with this or any product you use internally. Remember that the rectum and vagina are lined with mucous membranes; there are more blood vessels, and less protection than in other areas of the body. Use cool and warm, rather than hot or cold. Moderately warm to your hand will be too hot internally. If you use ice internally, it needs to be something small enough that it melts or warms up fairly quickly (5 minutes of cold, up to 10 minutes of cool). Contrast hot/cold is great for the pelvic floor.
I have patients that use a frozen tampon – be careful if you are sensitive to bleach or the chemicals sometimes used in them.
I tried the frozen condom – too cold, too hard, too big.
The finger of a rubber glove (kitchen variety) filled with water and frozen may work.
Please let me know if you have other ideas, and post them as comments. I know everyone would like to read your ideas!
It’s a question I get a lot, and the answer is always the same: “That depends.”
They are both simple thermal modalities that have surprisingly profound effects on your body’s tissue. Both will (sometimes) reduce spasm. Both will (sometimes) quiet hyperactive nerves. Both will (sometimes) relieve pain. Heat may make an inflammatory response worse. Ice will not. Heat will never give you frostbite. Therapeutically applied ice won’t, either; but I’m trying to be fair.
Heat increases blood flow to the area. This opens the capillaries (the smallest part of your blood vessels, where oxygen is actually delivered to the cell). This increased blood flow and opening of the capillaries is what gives your skin that pinkish color under the heat pack. As the tissue warms up, you start to sweat, so your skin is doing its job of keeping you cool. There is a reflex message to the underlying tissues to relax, and let go. Sometimes your body is not happy about the surge of blood flow, and you get a rebound of increased inflammation and pain after the soothing effects wear off. If you are one of those people that says: “heat feels good, but about an hour later, I am in worse pain,” then heat may not be your best option.
Ice increases blood flow, also; but not right away. First the capillaries contract (get smaller) and restrict the blood flow to the tissue. As your tissue become accustomed to the cold, the vessels slowly expand, allowing more blood into the area, trying to warm things back up. This is why if you take the ice pack off in the first few minutes, the skin is white (constricting), and if you wait ten minutes or so, the skin is red (expanding). In the meantime, the reflexes are telling the nerves to calm down, and the muscles are not getting all of that aggravating input from the hyperactive nerves, so they are starting to loosen up. The bad news is that some people are very sensitive to ice. If you are someone that has a really strong, painful reaction to ice; try heat.
Ice is not so bad, in fact I always tell my patients to try it, and it may become your new best friend. (I’m not supposed to have favorites, but I love Ice). It’s a tricky friend, and there are some things to be aware of:
The sensations from ice application come in stages, and if you are aware of them, it won’t be so scary:
- Cold – duh! It’s an ice pack
- Burning – some people miss this stage, but for others it can literally feel like you lit a fire under the pack
- Achy – really achy. There are lucky people that miss this stage. I always feel like I have a giant toothache wherever the ice is. Having someone around to listen to you whine during this phase is always helpful.
- Numb – Yay! Success! This is the point right?
Now – the whole process should take about 10-15 minutes. If after 20 minutes you have worsening burning or aching – give it up, it might not be the best thing for you.
If the tissues are really constricted, and the object is to increase blood flow, I like to use contrasting heat/cold. Heat for 3-5 minutes. Ice for 3-5 minutes. Repeat for 3-5 cycles. End with ice, to avoid increasing inflammation.
Safety considerations for heat and ice:
- Never fall asleep on a heat pack. I have seen some nasty burns.
- Moist heat is more effective than dry, but can feel comfortable even when it is too hot. If it is AT ALL uncomfortable, get extra padding, or turn it down if you are using an electric pack. (same with dry heat)
- Ice packs are not designed to be constant wear. Take it off after 20 minutes. Put it on every hour if you feel like it, but give your tissue a break in between.
- When heating things in a microwave – remember they are still cooking when you take them out. Test the heat with the back of your hand before applying the pack, and remember that “a little too hot” is still too hot.
What to do with all of this information?
Experiment.
Muscle spasms and cramping tend to respond really well to heat, but I have a lot of patients that prefer ice. Inflammation (swelling, redness, painful to touch) tends to respond well to cold. If you can’t tolerate cold, try cool – it is not quite as effective, but you won’t go through the burning, achy, painful thing either.
There is a wide variety of shapes and sizes of heat and cold packs out there. Shop and compare prices, you can search the internet, or check out your local medical supply or pharmacy. I always go to IC Relief, just because I know the owner, and she is really knowledgeable about Interstitial Cystitis, Pelvic Floor Dysfunction, and Vulvodynia. I especially like the contour style pack (also called “cervical pack” on some sites) because you can use it bikini style across the lower abdomen and bladder, or lay it long ways from the sacrum to the pubic bone, cooling (or heating) the external genitals. For many of my patients, I will put them on a large pack on the low back, a contour over the bladder, and another one between the legs against the pelvic floor.
Internal heat and cold:
This is important for pelvic floor patients. Many of my patients have a much more successful session if they are able to use some sort of internal cooling device after a session. Again – I love the EZ-Fit from the IC Relief people. Read the safety considerations carefully, with this or any product you use internally. Remember that the rectum and vagina are lined with mucous membranes; there are more blood vessels, and less protection than in other areas of the body. Use cool and warm, rather than hot or cold. Moderately warm to your hand will be too hot internally. If you use ice internally, it needs to be something small enough that it melts or warms up fairly quickly (5 minutes of cold, up to 10 minutes of cool). Contrast hot/cold is great for the pelvic floor.
I have patients that use a frozen tampon – be careful if you are sensitive to bleach or the chemicals sometimes used in them.
I tried the frozen condom – too cold, too hard, too big.
The finger of a rubber glove (kitchen variety) filled with water and frozen may work.
Please let me know if you have other ideas, and post them as comments. I know everyone would like to read your ideas!
Labels: chronic pelvic pain, physical therapy, tampa, vulvodynia
posted by Molly at
6:29 PM
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