Many people get confused as to when to use ice and when to use heat. Here’s the common rule…
ICE JOINTS, HEAT MUSCLES… ICE ACUTE, HEAT CHRONIC
Here’s a chart that can help you better understand
when, how, and how long to use either heat or ice:
WHEN TO USE:
Ice- Use ice after an acute injury, like ankle or knee sprains or after activities that irritate a chronic injury like shin splints or sciatica.
Heat- Use heat before activities that irritate chronic injuries such as muscle strains. Heat can help loosen tissues and relax injured areas.
HOW TO USE IT:
Ice- Directly apply ice to an injured area or use an ice bath. Never use ice on an area with decreased circulation.
Heat- Moist heat is best. Place a washcloth under hot tap water and then apply to the injured area.
FOR HOW LONG:
Ice-15 minutes on, 45 minutes off. Repeat that cycle at least 3 times. Leaving it on longer doesn’t do any good.
Heat- 20 minutes on, 40 minutes off. Never fall asleep with heat on, you could burn your skin.
One common mistake people make is using a dry heating pad, do not do this!
Always use moist heat.
Please feel free to call us anytime at the office with questions at
847-706-9600.
