Martial Arts Injury Care: Ice or Heat?

According to Trish Bare Grounds, author of the Martial Arts Injury Care and Prevention book and DVD, this is one of the most common questions martial artists have about treating injuries at home. Her answer? Simple:


Use ice:

• If an injury is less than 7 days old the only thing you want to use is ice.
• If an injury still has quite a bit of swelling and/or pain, even if more than 7 days old, you want to use ice following any workout, even if you are going to workout or fight later on in the day.
• For any injury less than 3 weeks old, while the tissue is still healing, use ice to treat pain and prevent inflammation after a workout.
• Prior to entering the ring to fight or in the ring between rounds ice will slow the swelling of a minor injury received during a competition.
• Immediately upon being injured, apply ice even before you see bruising or swelling.
• To treat a cut or other external bleeding. Ice will slow the blood flow and stop bleeding more quickly.
  

Use moist heat:

• If the injury is no longer swollen and simply sore or stiff, after 7 days you can either use a moist heat pack or heat rub prior to a workout to help increase the blood flow to the area.
• If you are simply tight or sore from a previous workout a moist heat pack or heat rub can soothe aching muscles and help to loosen them prior to working out.

Trish has recently completed her Ph.D. at the University of Florida’s Sports Medicine/Athletic Training Program as well as a revised and expanded second edition of The Bare Essentials Guide to Martial Arts Injury Care and Prevention, scheduled to be released by Turtle Press in early 2006.