Such a common question and one that certainly creates a lot of confusion for everyone!
So lets first go over some basics about both heat and ice when looking at which might be the most suitable for you.
ICE can help minimise swelling around an injury site, reduce bruising and inflammation into the tissues and numb the pain. Ice packs are often used after injuries like ankle sprains, acute muscular tears or sprained/swollen joints have occurred. Think of ice as something that CONSTRICTS blood flow and swelling and tightens tissues.
HEAT can increase the elasticity of muscles and increase range of motion. It can also relieve muscular pain but shouldn’t be used directly over swelling or inflammation. Heat packs, hot showers and heat pads are a good way to apply heat. Think of heat as something that RELAXES muscle tissues and INCREASES blood flow as it opens up the blood vessels.
It’s important to not use ice or heat for more than 20 minutes at a time, and ask me at your next appointment or speak to a suitable health professional for advice if you’re not sure which is best for you personally.
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