Should I apply heat or ice for fibro pain? If so, when?
The use of heat and ice can provide effective pain relief, particularly when used on a regular basis. The key to managing your pain is to be proactive; Instead of waiting until the pain is severe try to use these pain relief tools on a consistent basis. A good plan is to use one of these Thermal Modalities at least 3 times a day - once in the morning, mid-day and evening. If you find yourself saying something like “It’s not that bad yet or I’ll do it later” you may want to also ask yourself how bad do you want it to get?
Heat acts as a muscle relaxant. Moist heat, which can be provided from a hydrocollator pad, microwave hot pack, hot water bottle, moist towels or home made hotpacks works far better than electrical heating pads. Heat should be applied for 20 minutes and then removed for at least 2 hours. Applying heat before exercise or other activities is particularly effective.
Use of self-adhesive pads such as Thermacare pads is an effective way to use heat when out and about. Heat should be avoided if you suffer from sensory loss, swelling in the area or if there is any question of cancer, active infection, or an acute inflammatory process.
If you find yourself saying something like “It’s not that bad yet” or “I’ll do it later” you may want to also ask yourself: how bad do you want it to get?
Ice is an analgesic (pain killer) and anti-inflammatory. It is commonly thought that ice is only effective for acute injuries (such as a sprain), however this is a myth. Ice is an extremely effective pain management tool, which can reduce pain frequency and intensity.Cold packs should be applied for 20 minutes and then removed for 2 hours. An “ice massage” which involves applying direct ice can provide extended pain relief when done regularly. Ice-massage cups can be made by filling a paper/plastic cup with water and a tongue depressor, popsicle stick or (in a pinch) a plastic spoon and then freezing it.
After freezing, the cup is removed from the ice and the ice is applied directly to the affected area, moving it in a slow, circular motion. At first you will exeriance a sensation of cold, then burning, then aching, and finally, numbness. It is important to continue until you reach the numb stage (otherwise you’ll just be cold and wet). This usually takes approximately 5 minutes.
There are many ways to apply ice. Options include; cold packs, bags of frozen vegetables, and Ziploc bags or insulated bags filled with ice. When out and about it is a good habit to bring Ziploc bags or an insulated bag with you so you can get ice and use it wherever you are; the car, the mall, the movies, etc. Ice should be avoided if you have a persistant loss of sensation, circulatory problems, or Raynaud’s syndrome.
Since Fibromyalgia can effect multiple parts of the body simultaneously it may feel like you need to immerse you entire body in heat or ice. Obviously warm baths are a good answer for this, but you don’t want to spend your life in a bathtub. Often if you pick one or two places where the pain is most severe in that moment, this can provide some full body relief.
Some people prefer heat and others ice. Try both for a week or so before making a decision regarding which is best for you. Often alternating between heat and ice is ideal. Generally, apply heat before engaging in activity and ice after. Whether heat or ice is your modality of choice the most important thing is consistency. If you wait until the pain is truly severe it is less effective! So grab heat or ice on the way out the door and enjoy what you’re doing rather than just suffering through it.
Technorati Tags: fibromyalgia
