When to use Heat vs. when to use Ice after Injuries

There is often confusion between which to choose to treat an injury

Heat therapy can be a great treatment for chronic aches and pains like a sore back. Treatments may range from short, 15 minutes sessions up to 2 hours, depending on the heat source. Heat is best used for muscle injuries, strains, stiffness and general muscle soreness.

At-home heat sources to use:

1. Bean bag filled with rice, flax seed, essential oils etc.
2. Hot water bottle
3. Ointment such as deep heat
4. Hot bath / water immersion

In treatment:

1. INFRA-RED LAMP – heating from the deeper layers of the muscle up to the surface of the skin
2. Heat from the massage treatment

Ice is typically used within the first 48 hours after an injury. such as joint sprains, BONE BREAKS, SWELLING, BRUISING AND MUSCLE STRAINS (IMMEDIATELY AFTER THE INJURY). The cold helps to reduce tissue inflammation, swelling and minor pain. Apply ice or a commercial substitute to the affected area FOR 20 MINUTES, SEPARATING APPLICATIONS BY AT LEAST ONE HOUR.

At-home ice/cold sources to use:

1. Freeze pack
2. Cold gel packs
3. Direct application of ice
4. Ice wrapped in a cloth and placed on injury
5. Frozen vegetables
6. Ice bath / water immersion