Types of ICE therapy
Ice bag (15-30 min.)
Ice cup (5-10 min.)
Chemical ice pack (10-15 min.)
Cold whirlpool (between 55 & 65 degrees F for 10-15 min.)
Uses of ICE
For the initial treatment of a new (acute) injury that is less than 3 days old (DO NOT use heat because it can actually increase pain and swelling).
After exercise to decrease soreness and swelling of an injured body part.
After exercise to decrease muscle soreness.
After exercise to decrease pain and inflammation of shin splints
Before exercise to decrease pain during appropriate exercise or therapy for an injured body part.
Types of HEAT therapy
Moist hot pack (15-30 min.)
Warm whirlpool (between 90 & 115 degrees F for 15-30 min.)
Heating pad (15-20 min.)
Uses of HEAT
For the treatment of an old (chronic) injury that is at least 3 days old (ice may also be used).
Before exercise to warm the tissue or muscles of an injured body part at least 3 days old.
Before exercise to warm sore muscles.
Before exercise to warm lower leg suffering from shin splints.
In summary, ice is primarily used after exercise, for the treatment of a new injury (less than 3 days old) and to decrease pain and swelling. Heat, on the other hand is primarily used before exercise to warm muscle and tissue, for the treatment of chronic or old injuries (at least 3 days old), and to help decrease pain and soreness in muscles and tissue. Heat or ice may be applied anywhere from 5-30 minutes, depending on the type of treatment. When treating a new injury, ice can be applied 3-4 times a day. When using ice or heat to decrease soreness, one application of 15-20 minutes will suffice.