Ice is an effective and natural painkiller and anti-inflammatory treatment.
Ice should be applied over the inflamed area in the acute or early stages of your problem. (See below for application).
Whenever you experience swelling, redness or sharp/stabbing pain, it is generally considered best to apply ice. Repeat until symptoms ease, usually for 24 – 48 hours.
Following this, you should alternate between ice and heat. If you have any questions, please contact your Physiotherapist.
Application of Ice
Place ice cubes in a plastic bag or use a professionally prepared ice pack.
Place a damp face washer or tea towel over the problem area, then place the ice pack on the material covering.
The first application should be as follows:-
- 10 minutes on
10 minutes off - 10 minutes on
10 minutes off - 10 minutes on
Then during waking hours, apply the ice pack every 2 hours, or as indicated by your injury or sports physiotherapist.
Heat is an effective therapy for reducing muscular tension and pain and is best used AFTER the initial inflammation has subsided.
N.B. If you do not have ice immediately available, then use a pack of frozen peas or similar item.