Thursday, August 11, 2022

Is Ice Good For Knee Pain

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What Is An Ice Burn

Ice vs. Heat for Knee Pain | Knee Exercises

Ice burns look and behave like other burns. You can compare an ice burn most to sunburn since it is usually superficial and changes skin color.

The affected skin will most likely turn the skin colors. Certainly, ice by itself will make your skin turn red. An ice burn, however, will look different.

An ice burn will turn the skin bright red, white, or even yellowish-gray. You may also notice a change in feeling if you sustain an ice burn. Your skin may feel numb, itchy, or tingly.

If you have a deeper, more extreme burn, you will feel pain, and your skin may even blister. At its worst, the skin will feel unusually firm or waxy.

To avoid an ice burn, put a barrier between the ice and your skin. Never put the ice directly on the skin.

Should I Use Heat Or Cold For My Arthritis Pain

Its a common question when trying to find relief for your symptoms- should I use heat or cold for my arthritis pain? The answer to this question simply is there are therapeutic benefits to using both hot and cold treatments to help address your pain symptoms, especially the pain associated with arthritis. Both heat and cold treatments can stimulate the body to heal itself. The trick is knowing when to reach for the heating pad or the ice pack or both and how long to use each treatment to alleviate the pain being experienced.

Heat is an effective treatment for loosening stiff joints and soothing tired muscles. It loosens the body up prior to exercise and can help with relaxation and reducing muscle spasms. It also increases blood flow to an area and promotes healing. Heat however is not recommended on swollen, red or irritated joints, that is where a cold pack will be helpful. Cold treatments are effective for acute pain when constricting blood flow aids in decreasing inflammation and swelling.

Cold treatments include applying a frozen gel pack or a frozen bag of vegetables to the affected area, helping to reduce inflammation, leading to joint pain. Switching between hot and cold therapy can offer excellent arthritis pain management benefits, as long as each one is used appropriately.

When To Use Ice For Joint Pain

For the most part, ice is appropriate to use within 48 hours of an acute injury or a flare-up of joint pain that comes with inflammation, experts explain. Examples include tendinitis, bursitis, soft tissue injuries, and inflamed joints, Dr. Bose says.

How to Use Ice for Joint Pain

The rule of thumb for icing down an inflamed area is up to 10 minutes on, followed by about 10 minutes off, several times if needed. Dont put ice or a cold pack directly on the skin, unless the cold pack has a built-in barrier, to prevent skin damage. Pay attention to how your body is responding to the cold. Listen to your body, Dr. Bose says. I tell my patients: Use an ice pack, put it on the knee, and once it starts getting uncomfortable, give it a break.

Types of Ice Therapy

You have a lot of options when it comes to icing a joint. At-home solutions like filling a plastic bag with ice cubes and a little water, using a bag of frozen vegetables, or putting a damp towel in the freezer are time-tested for a reason. You can purchase gel packs and other types of cold packs at drugstores or supermarkets. Whatever method you choose, use something large enough to cover the whole area where the pain is located, Dr. Smith says.

Safety with Ice Therapy

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When Should You Use Heat

When you use a heating pad or hot water bottle, blood flood increases. This makes it easier for oxygen and nutrients to reach your painful joints. Heat helps loosen tight muscles and joints and relieves pain and muscle spasms. If you have swelling, it’s best to use ice for 24 hours, then switch to heat. If swelling isn’t a problem, it’s fine to use heat when you first notice knee pain.

Although a heating pad can help you feel better, it can cause burns if you use it too long or the setting is too high. Don’t use the heating pad for more than 10 to 20 minutes at a time. Stop using the heating pad sooner if it worsens your pain or your skin begins to look very red.

If you don’t have a heating pad or hot water bottle, wet a washcloth, wring it out, then microwave it for 30 seconds. You can microwave the washcloth for a few seconds longer if it isn’t quite warm enough.

A hot shower or bath is also a good choice if you have aching muscles or joints due to an injury, chronic low back pain or arthritis. The Arthritis Foundation® suggests keeping the water temperature between 92 and 100 degrees when you take a shower.

How To Safely Apply Ice And Heat

Premium Knee Ice Pack with Professional Wrap

You can apply ice and heat in lots of ways. Our experts generally recommend up to 20 minutes on and 20 minutes off:

  • Ice packs: Frozen peas or corn, ice cubes in a baggie or frozen gel pack. You can ice beyond 48 hours, until swelling, tenderness or inflammation are gone.
  • Ice massage: Freeze water in a Dixie cup, peel back the top, and massage the tender area until its numb. .
  • Cold masks: Place a cold mask, available at drugstores, over your eyes or lay a towel soaked in cold water over your forehead and temples.
  • Moist heat: Enjoy a bath, shower, hot tub or whirlpool using warm, not hot, water .
  • Heat wraps: Drape a heat wrap, available at drugstores, around your neck like a scarf .
  • Heating pads: To avoid burns, remove heating pads if the area becomes uncomfortably warm.

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How Do You Use Heat / Warm Temperatures To Help Heal Your Knee

HEAT is used after you’ve reduced your swelling / inflammation and the sharp pain is less intense . Warming up your tissue is a natural way to encourage healing of soft tissue. Increasing the temperature in soft tissue will result in increased blood flow circulation. It’s the blood in your body that will bring oxygen, nutrients and water to your injured knee to help with healing.

Heat can Make Inflammation, Swelling and Newer Injuries Worse – How?

When we injure ourselves, we start healing right away. The body will naturally raise the temperature at the site of the injury resulting in the inflammatory response . This ‘fake fever’ leaks blood flow to the area to cool it down and start the healing process.

Adding ‘heat’ to the injured tissue in your knee when it’s already inflamed and tender may make your body think there’s a new threat to your tissue and increase the pain in order to get you to stop. For some people applying heat on inflamed / swollen tissue will cause the injury to swell-up even more . You’ll feel even more pain as the pressure builds in your knee.

Heat is NOT a good treatment method for inflamed soft tissue injuries, new injuries , right after surgery or right after a re-injury . In these cases, heat should be applied later on in the healing cycle. In the meantime, cold compression with a Cold Compress or Ice Pack should be used to decrease any inflammation induced pain.

When Should You Use Heat to Heal Your Knee?

With regular use of the Knee TShellz Wrap:

How To Ice Knee

The most recommended immediate treatment following a soft tissue injury to the knee is R.I.C.E. the acronym for:

  • REST

Do not perform any motions which cause pain. Each time pain is felt, the knee injury is continuing and delaying healing. Protect your injury.

Ice Apply ice for 15-20 minutes to the injured area at least 2 to 3 times a day. It is important not to ice longer than 15-20 minutes at a time. Longer periods can produce skin irritation and also damage underlying tissues. The icing reduces swelling by constricting the fluids the body rushes to the injury. Too much fluid can actually increase the severity of the injury and prolong healing. Ice also acts as a temporary pain reliever by numbing the immediate pain receptors.

Wrapping the injury with a compression type of material also reduces swelling for the same reasons as ice, but compression can be applied for longer periods of time. It is important not to wrap an injury too tightly as it can cut off circulation. Wrap the injury just tight enough to keep the swelling from increasing while still maintaining circulation.

Elevation If possible keep the injured knee at about the heart level. This keeps fluids from accumulating in the injury due to gravity. Often an injury will throb when it is not elevated.


The combination of ICE and COMPRESSION is known as COLD COMPRESSION THERAPY. This therapy is useful after a soft tissue knee injury or knee surgery.

See a doctor if there is:

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What Is Heat Therapy

Heat therapy is the application of heat to an injury, for example using a hot water bottle or heat pack . It increases the temperature of the tissue around the injury, which increases blood flow and circulation as well as the elasticity of the tissue.

One theory for why this works is that the increased blood flow to the damaged tissue can promote healing. Its also thought that heat could provide pain relief and reduce muscle spasm as well as stiffness, by warming up muscles and making them more flexible.

Heat therapy is thought to be effective for long-term injuries or ones that are not swollen.

What Should I Do About Runner’s Knee

Knee pain relief ice treatment L

To help knee pain at home, Andy recommends applying ice to the knee and stretching.

Hold ice on the painful area for around 20 minutes a few times a day. Never put ice directly on your skin.

To stretch the area, Andy recommends lying on your side with your bad leg on top.

Bend your top leg so your foot goes back towards your bottom, then hold it there with your hand and keep both knees touching.

Hold the stretch for at least 45 seconds, breathing deeply and feeling the stretch in the thigh. Repeat this around 6 times a day.

If the pain’s severe or the knee’s swollen, see a GP straight away.

If your knee pain is not severe, stop running and get it checked by a GP or physiotherapist if the pain does not go away after a week.

They can also recommend stretches or exercises to help you recover.

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What About An Ice Bath

An ice bath is different than directly applying ice packs to your skin. With an ice bath, you fill a tub with a combination of ice and water.

Athletes typically use ice baths as a way of preventing injuries. After a particularly challenging workout, an athlete might soak himself from the waist down in an ice bath. Ice baths do not have the same risk as ice packs do directly on the skin.

However, ice baths are typically therapeutic in a preventative sense. They prevent injuries. Some even question if they effectively reduce inflammation.

Still, athletes claim they feel better and recover more quickly from a workout when they sit in an ice bath for fifteen minutes or after the workout. Thus anecdotal evidence says that an ice bath may help reduce inflammation.

Briefly What Is Neuropathy

Neuropathy is a condition where there is some kind of damage to your peripheral nervous system. This involves an intricate network of nerves that leads from your brain, through your central nervous system in your spinal cord, and throughout all parts of your body.

When the nerve fibers in your body, arms and legs are stimulated, the nerves send a signal back to your brain. If there is damage to any of the nervous in your body, these nerves will misfire and send unpleasant signals to your brain. People with neuropathy report abnormal sensations like burning, tingling, numbness, and even paralysis. In order to alleviate these sensations, people try all kinds of treatments, including heat.

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Staying Motivated If You Have An Injury

Being injured can be very frustrating. If you’re new to running, you might be tempted to give up at the first sign of injury.

Andy says that having a specific goal, such as a 5km race or charity run, will help you stay motivated through injury.

“If you have something to work towards, you’ll be much more likely to get back into running once you’ve recovered.”

Running with a partner is also a great way to stay motivated. If they carry on running while you’re injured, you’ll want to get back out there once you’re better as you will not want to let them down.

The Donts Of Applying Hot Packs For Arthritis

12 Best Ice Packs For Knee Pain In 2020
  • Now, it isnt difficult to guess that heat can make acute inflammation worse. Heat should NOT be applied in acute pain, acute injuries, and in bleeding, even when these occur to an arthritic joint. Applying heat to a fresh injury will only worsen the pain.
  • Do not use heat if you have any open wounds or substantial bruises
  • Not recommended for patients with diabetes

Note: Tiger balms and other capsaicin-containing topical ointments are only spicy that is they make you feel hot they do not increase heat physiologically. They distract our mind from pain they do not affect pain.

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Should You Use Heat Or A Cold Compress On A Knee Injury

Last reviewed: Medically reviewed

All of Healthily’s articles undergo medical safety checks to verify that the information is medically safe. View more details in our safety page, or read our editorial policy.

Applying heat and ice to an injury are commonly-used methods to treat pain and reduce swelling. The scientific evidence behind their effectiveness is limited — but some people find it helps.

There is a lot of debate around which method works best as each one has a different approach to treating an injury.

If youve hurt your knee, or your knee joint is painful, it may help to understand what these treatments are and how theyre used, to help you choose which option may work best for you.

A specific trauma to your knee will be treated differently to a long-term knee condition .

Premium Comfort Durable Construction Long

The luxury gel pack feels soft against the skin and is paired with a plush fabric cover to avoid frostbite burns for comfortable cold therapy. An additional sleeve is included for those that prefer milder cooling. Stays cold for up to 30 minutes at a time. Engineered to withstand daily use, our gel ice packs have extra strength heat sealed seams to prevent bursting or splitting through microwave heating. Soft outer material ensures the icepacks flex around every joint.

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How Does Ice Help Injuries

So how does ice treatment work? With an injury, swelling accumulates in the affected area which causes two problems.

Firstly, there are chemicals in the fluid that aggravate and irritate the nerves fibres causing pain. Secondly, the pressure from the swelling causes pain and limits the amount of movement that the joint can perform e.g. how much you can bend and straighten the knee.

Ice treatment can help in two ways:

  • Firstly, the cold from the ice has an analgesic effect which reduces pain
  • Secondly, it helps to reduce the amount of bleeding into the joint and soft tissues thus reducing swelling and any associated muscle spasms

Cryotherapy treatment is therefore an important and effective treatment for soft tissue injuries such as a knee sprain or muscle tear.

Coldice / Cold As Pain Relief For Your Bursitis Injury

5 Best Ice Pack for Knee Injuries, Surgery and Pain Relief

COLD is used to treat injuries or conditions that are red, hot, inflamed, swollen and suffering from tissue damage . Cold is a natural / organic pain reliever that numbs pain right at the source of your injury. while doing this, the cold also stops tissue break-down and reduces the amount of scar tissue forming .

When cold is applied to a bursitis injury, all of the soft tissue in the treatment area will squeeze on the veins to slow down blood flow. This in turn clamps down on the amount of fluid leaking into your injured tissue, decreasing your swelling. This is why cold is used immediately to treat newer soft tissue injuries or re-injuries. The cold slows down your body to stop the amount of damage happening to your tissue and decrease your swelling. This cold also has a nice side benefit of numbing the nerves in and around the area, thereby decreasing your pain.

In the medical world this is something called Vasoconstriction.

Cold can Make Your Bursa Injury Worse How?

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When Should You Use A Heat Treatment For Bursitis

Heat / warming temperature treatments work best to increase blood flow circulation and reduce risk of a cyclic injury process. Warmer temperatures should be used approximately 3 to 5 days after you first have the injury once initial swelling has calmed down. For post-surgical recovery, heat should not be started for a least 2 weeks after surgery because inflammation levels will be very high as the healing process starts over again. Any use of heat should also be combined with gradual movement to stretch out your shoulder with the intent of increasing range of motion .

If you have a chronic bursitis injury that wont seem to go away, you should use heat before activity to loosen up soft tissue in the joint . This treatment is shown to increase the elasticity of the soft tissue in and around the treatment area further to this, heat will also lengthen soft tissue. The benefits of increased length and flexibility of soft tissue mean it will be more pliable for activity and less likely to re-injure .

We believe the use of TShellz Wraps® for boosting blood flow in the area of application is one of the most under-utilized home treatment options available on the market today. We have client after client that have tried many options out there and have been amazed at how effective and fast the TShellz Wrap treatment can relieve pain and increase localized blood flow in the treatment area.

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