Do I use ice or heat?

This is a common question, and a very important one. After an injury like a whiplash, twisted ankle, pulled hamstring or lower back sprain, the inflammatory stage begins and lasts for 72 hours. During this time ice is preferred. Typically, ice is applied for 15-20 minutes, and then taken off for 2 hours. This cycle is repeated as often as necessary. Real ice is preferred. Use a thin, moist towel against the skin, and place a bag of real ice over the moist towel. Be sure to set a timer for 20 minutes. You do not want to exceed that time limit. Always remember P.R.I.C.E., a common acronym used after an injury, which suggests patients Protect, Rest, Ice, Compress, and Elevate their injury.

Heat is typically applied to an injured muscle or joint after the inflammatory phase is over. Heat is also applied to tired, sore muscles. Moist heat is preferred over dry heat, because dry heat (such as a heating pad) may dehydrate your muscles making them less flexible and predisposing them to further injury. Moist heat applications may last up to 20 - 30 minutes.

If you have any questions, ask your doctor which therapy is best for your injury or condition.