I’ve been working in gyms since 1986 and one of the most common questions I get asked is “do I use ice or heat after an injury?” Ice should be applied as soon as possible after an acute injury such as an ankle sprain or any type of injury where swelling occurs. Ice should be applied in 10 to 15 minute increments and can be reapplied when the skin temperature returns to normal. Using an ice application will decrease swelling around the injured area and it will help to decrease pain. Never apply ice to bare skin, always use a thin towel or an ice pack. For those of you suffering from chronic pain caused by overuse it is best to apply the ice to the injured area after the activity to control swelling. Never apply ice before exercise with a chronic injury.
References
About.com
Johnathon Cluett MD
Heat can be used before exercise on chronic injuries to help loosen up the tissue and promote blood flow to the area. It is best to use moist heat such as a moist towel under a heating pad or warm water in a tub or shower. Heat should never be used after exercise or after an acute injury.
It is also very important to remember to never use heat or ice for long periods of time and do not go to sleep with ice or heat applied.
References
About.com
Johnathon Cluett MD
