Contrast therapy for aches and sprains

I sprained my ankle and put an ice pack on it right away. Then my massage therapist said to put heat on it later so it wouldn’t get stiff. I thought that would just inflame it. Which is it, heat or ice, that helps a sprain heal? — Lester B., Garden City, N.Y.

A: Cold and heat are both helpful, when used at the right time and correctly. We’ve talked about R.I.C.E. therapy before; it stands for “Rest, Ice, Compression and Elevation.” That’s usually your first line of defence following an injury like an ankle sprain. But after your body’s initial inflammatory response to the injury, you can use what is called “contrast therapy.” That’s a pattern of applying hot and cold — usually 10 minutes of cold followed by 10 minutes of heat, then take a break for 30 minutes, at least. The combination allows you to get the anti-inflammatory benefits of cold and the muscle-relaxing, blood-flowing boost from heat. Contrast therapy also may be recommended by your doctor or surgeon when dealing with a more serious injury or surgery. Ice and heat is a great combo for easing a strained ankle or soothing sore joints and tissue. People have been jumping from steam baths and saunas into cold lakes and rivers for thousands of years. You’re just updating the practice.

Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. Email your health and wellness questions to Dr. Oz and Dr. Roizen at youdocsdaily@sharecare.com.