Heat or Ice?

Ice

  • Acute injury (3 days or less)
  • Reduces swelling and pain
  • Ice after activity for 20 minutes

Heat

  • Chronic injury (3 days or more)
  • Relaxes muscle and increases blood flow
  • Heat before and during activity as needed
  • Ointments (Bio-Freeze/Cryo-Derm) and heating pads work best