ICE VS HEAT
When to use an ice pack?
Ice is a natural anti-inflammatory that prevents and limits the amount of swelling (inflammation). It also reduces pain and by numbing the area of discomfort. Ice pack should be used during the acute phase of pain (when the pain is above a 5 on a scale out of 10). If you are using an ice pack, make sure you are wrapping the ice pack around a thin cloth to avoid skin burns. Use the ice for about 10 minutes ON/ 10 minutes OFF and repeat that process as many times as possible during the day.
When to use a hot pack?
Heat helps relaxing the muscles, relieves muscle spasms and improves blood flow. Heat should be used in the post acute phase. Make sure you are wrapping the heat pack around a towel before applying to your skin. Apply the Heat for about 10 to 15 minutes at a time.