Hot and Cold

Should I ice or heat my injury? This is a very common question Physical Therapists are asked. As a general rule we tell people to use

Ice Massage

ice for an injury that just happened and heat for injuries that are more chronic in nature.  Recent injuries (those which occur within 48 hours) can benefit from ice to reduce the swelling and decrease the pain. Be mindful that you can ice as often as every hour, but to not leave the ice on too long (no more than 15-20 minutes to prevent skin irritation).  A barrier such as a light weight towel or pillow case should be used to prevent direct contact of the ice on the skin.  Ice treatments such as an ice massage can be used on more chronic conditions such as over-use injuries (ex: tendonopathy) after activity.

Heat treatments are recommended to help reduce tension in a muscle and help ready muscles for stretching or exercising. Heat is most commonly recommended for chronic conditions and before participating in activities.

Heating is not recommended if an area is swollen due to a recent injury (within 48 hours) , red or very inflamed.  Heat treatments can be accomplished by using a heating pad however, PTs recommend moist heat as it penetrates better.  Remember to keep a barrier (towel) between the heat source and your skin and check often to make sure your skin is not getting too red.  Heat can be left on for the recommended 15-20 minutes but should never be left on for long periods or during sleeping.