Hi guys, I am interested in knowing exactly when is best to switch from ice to heat on an injury. I know ice is great for swelling, bruising and inflamation in first few days but when would you apply heat? I have also heard something about applying hot then cold, hot the cold, etc. Any tips... Mark?

This subject relates to all injuries but while I am on, I have a dodgy knee and wondering if anyone has had same sort of pain. And knowing whether to apply hot or cold nearly 2 weeks on too will be helpful (been applying heat)...

I was doing MMA the other week and had a brutal calf slicer applied to me which I didn't feel on my knee till afterwards. I later found out on the internet that the calf slicer doubles up as a compression submission on the knee. It is the back of the knee that is sore, it feels like it has over extended. Seems worse when I have been sitting and then stand up.... it feels sore locking leg back but then fine after a while. Any help? should I worry as I know the sides of the knee isn't good when you feel pain, but all is ok there.

Two weeks on applying both should be fine I would think... I would recommend oral and topical Traumeel (or if not Arnica Montana).. I think cold and hot would be fine second day in most cases...

Some schools of thought go straight to heat. In the West we go straight to cold.

Ice is big and does some good stuff but so does heat... I think there are benefits to letting or assisting the body in its processes. Inflammation is a heat process and is not a bad thing - it is the body's way of dealing with some things, just like a fever (as long as not too high) its stupid, in my opinion, to suppress it. Most western med is about stopping natural normal body signals and processes instead of balancing the underlying cause.

I have heard damn good and clear arguments for both. Western ice it angle, when going deep into physiology and what is going on deeper etc - makes sense. The Eastern heat and allowing the body to do its own thing also makes sense.

I'd prob start with ice and then go to both... I wonder if in the west there is too much yang (heat) and the body over reacts (too much swelling - bring it down) first.

I would say ice first... I just try to be open and also heat still makes sense to me and I have had great results with.

How would you apply heat then cold? 10min of one then 10min of the other? How many switchovers? Or is the time of each alot less?

Physio friend of mine recommended contrasting:

5mins-heat 3mins-ice 4mins-heat 4mins-ice 3mins-heat 5mins-ice

I had a bad ankle injury and the swelling and pain were reduced after the second time i did this, I did it once an hour for 3 hours.

Was going to recommend the same as Damien above, contrast bathing is great for both swelling and pain, although I'd say keep the ice and heat on for 10 on 10 off, include elevation and consider applying a compression bandage (depending on the extent of injury sustained) if elevating ensure the knee is supported fully to prevent hyper-extending or lagging.

Ice is great way to treat trauma as it decreases swelling and slows down blood flow, where as heat increases blood flow which increases swelling/bruising :)

Knee injuries are pretty difficult to deal with as we weight bare constantly through them and if not treated correctly can cause long term damage. If servere pain is experienced then consider going to your local drop in centre for a Raymed (extention) splint +/- crutches to take the weight off the joint.

If walking/weight baring through the knee ensure you are not having to alter your gait too much due to the pain-> developing hip/groin pain or a limp.

Good luck
K

Was going to recommend the same as Damien above, contrast bathing is great for both swelling and pain, although I'd say keep the ice and heat on for 10 on 10 off, include elevation and consider applying a compression bandage (depending on the extent of injury sustained) if elevating ensure the knee is supported fully to prevent hyper-extending or lagging.

Ice is great way to treat trauma as it decreases swelling and slows down blood flow, where as heat increases blood flow which increases swelling/bruising :)

Knee injuries are pretty difficult to deal with as we weight bare constantly through them and if not treated correctly can cause long term damage. If servere pain is experienced then consider going to your local drop in centre for a Raymed (extention) splint +/- crutches to take the weight off the joint.

If walking/weight baring through the knee ensure you are not having to alter your gait too much due to the pain-> developing hip/groin pain or a limp.

Good luck
K

Sorry for double post!