Ice
When:
Used for Inflammation
- Swelling
- Irritation
How:
10-15 min at a time
Check the skin for excessive redness after the first few minutes.
Actively Participate:
More effective with elevation or gently pumping your ankle for leg swelling or opening/closing your fists for arm swelling..
Is swelling a bad thing?
NO, it’s how your body heals!
But uncontrolled swelling can be harmful; think of ice and elevation as a way to control it, not stop it.
Heat
When:
Used for Muscle Relaxation
- Tight muscles
- Muscle spasm
How:
10-15 min at a time
Check the skin for excessive redness after the first few minutes.
Actively Participate:
More effective if you stretch with the heat on or within 5 min of using the heat.
Why did my muscle get tight?
Tight muscles usually happen to protect and stabilize a joint. Try following up your stretches with strengthening to stop the tightness from coming back
