Ice or Heat?

Both heat and ice improve healing by manipulating blood flow, reducing inflammation and pain.

Ice

Ice should be used on acute injuries (if your injury happened within the past 72 hours). The goal is to limit the body's response to the injury by reducing further bleeding into the injured tissues, preventing and reducing swelling, muscle spasm and pain.

Ice can be used on chronic conditions such as: arthritis, tendonitis and overuse injuries, but after the activity. This will help control the inflammatory response and any following pain.

Start by placing a cloth over the injured area to avoid frostbite then apply an ice pack, ice or even a bag of frozen peas for 20 minutes time periods every 2-3 hours to bring down the swelling and inflammation.

It is normal to go through the phases of cold: burning then numbness.

Heat

After 72 hours or if you suffer from chronic pain, use heat to soothe and relax achy muscles and joints.  Moist heat is preferred over dry, as to not cause dehydration to tissues, so a moist towel wrapped around a heating pad will do, as will a hot water bottle or soaking in a hot bath. Apply for 20 minutes every couple of hours.

Heat should also be used before activities, not after, to loosen the tissues and warm them up before use.

Please know that these are general recommendations and do not replace the instructions of your physician.  If your injury does not respond to your home care please consult your physician.