The most common question asked by clients about injury management is "Should I use ice or heat?"
Although the answer isn't always 100% clear cut, here is a helpful guide to assist you at home!
Should I use an ice pack or ice spray?
What about a heat pack or heat gel?
Again there is no specific right or wrong, but for home use, I would recommend sticking to your ice pack and heat packs. Other forms of ice and heat such as sprays and gels may be useful in different environments like out on the sporting field or in the gym, but when you are at home looking after an injury, nothing beats the simplicity of an ice pack or heat pack.
Acceptable forms of heat and ice:
Ice pack, ice spray, bag of frozen peas, heat pack, hot water bottle, wheat bag and heat gels!
Should I ice for 20mins on and off? What about 10mins every 2 hours...? Does the heat pack stay on until it cools down or get taken off after 15mins?
To be honest, research does not support any one given way of doing this so as a health professional I always advise that you just be consistent. Icing/heating for 10mins once every 3 days will probably not do much for your pain or discomfort. So where you can, apply ice or heat every few hours throughout the day if appropriate and work to fix the cause of your pain while your ice pack or heat pack looks after the immediate symptoms.
If pain and swelling still persists after a few days or you are not seeing significant improvement within a week, it is best to get the injury thoroughly assessed to get you back on track to a full recovery.
We are always here to help, so get in touch - whether that is calling our friendly team on (08) 7226 9901 or by emailing email@example.com!