Shoulder soreness: ice pack vs warm compress?

Discussion in 'Health & Fitness' started by a529612, Oct 12, 2004.

  1. a529612

    a529612 Semi-Pro

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    I strained the deltoid muscle on my right arm from serving during a match. Now it feels quite sore but still bearable. Should I use ice pack or warm compress (electric heat pad) on the area?
     
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  2. Tim

    Tim Rookie

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    Rule of thumb is- use ice immediatly after an injury to reduce swelling and later, use heat to increase bloodflow to promote healing. So to answer your question Use heat now to promote healing.
     
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  3. Ronaldo

    Ronaldo G.O.A.T.

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    Since this is later, both, bloodflow then reduce swelling afterwards
     
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  4. Rickson

    Rickson G.O.A.T.

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    Ice. Don't use heat for several days. Ice will prevent swelling and promote faster healing. Heat during the injury phase will only make your shoulder worse. Heat is good after the healing has taken place, but not during the injury stage.
     
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  5. netman

    netman Hall of Fame

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    Agree on using ice initially. Put it on for 10 minutes, then remove. Don't reapply until the tissue reaches body temp. Observing the time period is critical. After 12-15 minutes, the ice can actually cause tissue damage.

    Best method is to get a rubber hot water bottle, fill it with ice cubes or crushed ice, then add a small amount of water to get it above freezing. You can buy a number of products that will hold it in place or improvise something. This method works better than those frozen gel packs because it provides a constant temperature throughout the 10 minutes, whereas the gel packs are typically too cold at the start and too warm at the end.

    After 24-48 hours you can switch to gentle heat if you need it.
     
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