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Which One Heat or Ice?
Confused about when to apply heat and when
to apply cold? Chances are you are not alone and with so
much information available it can be difficult to
decipher through it all. This simple chart should help
better understand when to use which application and start
you on the road to faster recovery and decreased pain.
| |
Heat |
Ice |
| General or Chronic Aches |
Apply for 20 minutes prior to
exercise. |
Apply for 20 minutes after
exercise. |
| Recent Injury or Ache |
48 hours after an acute injury,
apply for 20 minutes at a time. Repeat as needed. |
Within the first 48 hours after an acute
injury, apply for 20 minutes at a time. Repeat
often. Initial application best if applied within
20 minutes of sustaining an injury. |
| How to Apply |
Place heat pack on top of injured area. Do
not apply body weight (i.e. do not sit the
injured area on top of the heat pack). |
Place a thin towel over your
skin for protection, then wrap the ice pack
tightly around the area. Never apply an ice pack
directly to skin. |
| Precautions |
Do not apply to areas with
broken skin or diminshed sensation. |
Do not apply to areas with diminshed
sensation. Avoid if you have Raynaud's disease or
former frostbite areas. |
| In Combination |
Ice and heat may be used in
combination 48 hours after an injury. Either
alternate cold and hot packs for 10 minutes, or
try a contrast bath. Fill two buckets, one with
cold water and some ice, and the other with
tolerable hot water. Soak the area in the cold
bucket for 2 minutes, then switch to the hot for
2 minutes. By alternating, you keep the swelling
down with the cold, while you keep the blood and
its nutrients circulating through the injured
area with the heat. |
By Carol Glasscock, MS,PT
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