Suggestions For The Application Of Ice And Heat

Ice is an effective and natural pain killer and anti-inflammatory.

Ice should be applied over the inflamed area in the acute or early stages of your problem.

Whenever you experience swelling, redness or sharp / stabbing pain it is generally considered best to apply ice. Repeat until symptoms ease – usually for 24 – 48 hours.

Following this you can alternate heat with ice. If in doubt, it is best not too add heat too early so contact your Physiotherapist to clarify.

Applying Ice

Place ice cubes in a plastic bag or use a professionally prepared ice pack.

Place a damp face washer or tea towel over the problem area to reduce the risk of an ice burn, then place the ice pack on the material covering.

The first application should be as follows:-

10-15 minutes every hour.

Then during waking hours, apply the ice pack 10-15 minutes every 2-3 hours, or as indicated by

Applying Heat

Heat is an effective therapy for reducing muscular tension and pain and is best used AFTER the initial inflammation has subsided. 

Similarly, heat can take many forms; whether through a wheat bag, hot water bottle, hot shower, or even a warm towel.  After the first 72 hours after acute injury, heat can be effective at helping decrease muscle tension, and reducing pain. 

Apply for 10 minutes at a time to the affected area; being careful not to let the area get too hot or uncomfortable.