First Aid — Heat or Cold?

Summer activities can sometimes lead to painful bumps, bruises and muscle aches. When this happens, do you apply heat or cold? The answer is both. The trick is to know when to use each.

Cold:

Applying a cold pack is generally good first aid for injuries such as strains, sprains, bruises or dislocations, or when muscle spasms are present. Cold should be applied as soon as possible after the incident (and up to 48 hours after) as it helps minimize swelling, reduce inflammation, restrict blood flow and alleviate pain. Use cold compresses, an ice bag or commercial cold packs.

• Elevate the injured area;
• Apply ice directly to the injury (place a cloth in between to protect the skin);
• Apply cold for no longer than 15 to 20 minutes at a time.

Do not put anything on an open wound, on an unconscious person, or on an injury where the skin is "tented" by an underlying broken bone.

Heat:

When the injury is older than 48 hours, heat treatment can be used before an activity or for comfort for chronic injuries or muscle aches. Heat relaxes the muscles and stimulates the blood flow to the area. You can use heating pads, a hot water bottle or hot bath, but take care not to make the heat source too hot.

• Place the heat source directly on the affected area without applying pressure (place a cloth between the heat source and the skin).
• Apply heat for no longer than 15 to 20 minutes.

Note: If you're seeing a physical therapist, ask for direction on which treatment is best for you.