WHAT TO APPLY ? HEAT OR ICE?

Ice is most definitely the treatment of choice for an acute (sudden) injury as it reduces blood flow to the injured area. This helps to reduce swelling, inflammation, pain and muscle spasms. Ice should be used for 15-20 minutes about every 2 hours during the inflammatory phase of the injury. The inflammatory phase is usually the first 3 days following the injury. You should totally AVOID heat and massage to the injured… area during this time because it will increases blood flow to the injured area and will likely result in increased inflammation, pain and swelling with probable prolonged recovery.

Heat is recommended and usually very beneficial AFTER the inflammatory phase of an injury. Heat can help reduce pain and muscle spasms as well as reduce muscle tightness and joint stiffness. The recommended use of heat is for 10–30 minutes at a comfortable temperature applied to the injured area. Repeat 2-5 times daily and before exercise. Heat should not be used if there are residual inflammatory symptoms (such as pain at rest and/or achiness upon waking in the morning that eases with movement). If in doubt, don’t use heat, use ice.

For all acute injuries, always remember PRICE. Protection, Rest, Ice, Compression, Elevation.