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.

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.

Source: Health-Hack

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