But first, it's important to know when not to use ice or heat, or at least err on the side of caution.

但首先，重要的是要知道什麼時候不能使用冰或熱，或者至少要謹慎行事。

Examples include if you have impaired circulation or sensation, an infection, or an open wound.

例如，血液循環或感覺受損、感染或有開放性傷口。

I'd also advise against using heat for a new injury or surgery that's visibly inflamed as indicated by redness, swelling, and warmth.

我還建議，如果新傷或手術有明顯的發炎，如發紅、腫脹和發熱，就不要使用熱敷。

This list is not all-inclusive.

這份清單並非包羅萬象。

If you're unsure, the best thing to do is consult with your medical doctor.

如果您不確定，最好諮詢醫生。

There are two primary reasons why you might be considering the use of ice or heat.

您可能會考慮使用冰敷或熱敷的主要原因有兩個。

The first reason is if you're trying to increase tissue healing.

第一個原因是，如果您想促進組織癒合。

When it comes to tissue healing, neither modality is likely to expedite your recovery.

就組織癒合而言，這兩種方式都不可能加快你的康復。

There are some YouTube videos that suggest icing actually impairs or delays recovery based on a study titled, Influence of Icing on Muscle Regeneration After Crush Injury to Skeletal Muscles in Rats.

YouTube 上有一些視頻顯示，根據一項名為 "大鼠骨骼肌擠壓傷後冰凍對肌肉再生的影響 "的研究，冰凍實際上會影響或延遲恢復。

However, this cannot be generalized to something like an ankle sprain in humans.

不過，這不能推廣到人類的踝關節扭傷等情況。

Heat and ice do have risks, but are unlikely to be harmful when applied appropriately for short durations.

熱敷和冰敷確實有風險，但如果使用得當，短時間內不會對人體造成傷害。

The recommendation against ice may be appropriate if it's accompanied by complete rest because movement and exercise influence healing.

如果在冰敷的同時完全休息，建議不要冰敷可能是合適的，因為運動和鍛鍊會影響癒合。

In the case of an acute ankle sprain, you might reduce your amount of standing and walking for a short period of time to help protect the injured tissues.

如果是急性踝關節扭傷，可以在短時間內減少站立和行走的次數，以幫助保護受傷的組織。

However, some movement is usually beneficial to reduce swelling and improve function.

不過，做一些運動通常有利於減輕腫脹和改善功能。

The other big picture things that matter for tissue healing are sleep, stress levels, alcohol intake, smoking status, nutrition, and your general health.

影響組織癒合的其他重要因素包括睡眠、壓力水準、酒精攝入量、吸菸狀況、營養以及您的總體健康狀況。

The second reason you might be considering the use of ice or heat is that you want to reduce symptoms such as pain or stiffness.

您可能考慮使用冰敷或熱敷的第二個原因是，您想減輕疼痛或僵硬等症狀。

In this case, the choice is based on your preference.

在這種情況下，選擇取決於您的喜好。

An easy rule of thumb is that if you think a warm shower or hot tub would make you feel more relaxed and comfortable, then heat might be the better option.

一個簡單的經驗法則是，如果你認為溫暖的淋浴或熱水浴缸會讓你感覺更放鬆和舒適，那麼加熱可能是更好的選擇。

An example might be if your neck is stiff or your low back feels tight.

例如，脖子僵硬或腰部發緊。

Ultimately, the decision is up to you.

最終，決定權在您手中。

So, coming back to the question, should you use ice or heat for an injury?

那麼，回到問題上來，受傷後應該使用冰敷還是熱敷呢？

Assuming neither modality is contraindicated, it doesn't really matter in the grand scheme of things.

假設這兩種方式都沒有禁忌症，那麼從大局來看，這並不重要。

Neither will speed up tissue healing, so you can choose to use ice or heat based on your subscribe, turn on notifications, and leave any questions or comments down below.

兩者都不會加速組織癒合，是以您可以根據自己的訂閱選擇使用冰敷或熱敷，打開通知，並在下方留下任何問題或評論。

Peace.

和平。