Have you ever been advised to ice or heat an injury or condition, but not sure which to use or why?
Here is some information on how to use Ice and Heat effectively
Ice works best on inflammation, inflammation is the bodies natural response to injury or infection. When the brain senses severe pain or injury it signals the blood vessels and tissues in the area to swell to allow immune cells to travel quickly and easily to the sit of damage to start the repair process quickly and easily. This process is vital to healing, but due to the swelling itself, and the chemical components created from cell repair, if it is left uncontrolled it can cause extreme pain. Ice is a great way to reduce inflammation.
Ice is useful for overuse injuries, arthritis, tendonitis, tendonosis, bursitis, acute disc problems, acute inflamed facet joints, sacro-iliac joints and many other joint problems. It can also be used on physical injuries (best used within 48hrs) to reduce swelling and alleviate muscle spasms.
How to ice effectively
you can buy freezable gel packs, or alternatively a pack of frozen peas works well
never place ice directly onto the skin, use a barrier cloth or a thin towel
ice for 1 minute then take it off for 1 minute, and do this for a max of 15mins, as if you hold ice in place for too long it can cause tissues to tighten up or stiffen
ice 2-3 times per day