Suggestions for the application of ice and heat
Ice is an effective and natural pain killer and anti-inflammatory. It 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 should alternate with ice and heat. If in doubt, contact your Physiotherapist.
Application
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 then place the ice pack on the material covering.
The first application should be as follows:
- 10 minutes on
10 minutes off
- 10 minutes on
10 minutes off
- 10 minutes on
Then during waking hours, apply the ice pack every 2 hours, or as indicated by your Physiotherapist.
As the inflammation reduces, it is often beneficial to apply heat between ice applications.
- 10 minutes on ICE
10 minutes on HEAT
- 10 minutes on ICE
10 minutes on HEAT
- 10 minutes on ICE
10 minutes on HEAT
Heat is an effective therapy for reducing muscular tension and pain and is best used AFTER the initial inflammation has subsided.
N.B. If you do not have ice immediately available, then use a pack of frozen peas or similar item.
