For the first 48 hours following an acute onset of pain, use ice only.
Thereafter, since people respond differently to heat or ice, use whichever gives you better pain relief.
Generally, ice helps to decrease inflammation and heat helps with muscle aches and pains.
Moist heat penetrates through the skin better than a dry heating pad.
To apply moist heat, place a damp cloth/towel into a plastic bag and then put it into the microwave for a few minutes.
When you take the bag out put another towel or pillowcase around it and place on the skin of the affected area for 20 minutes maximum.
When using ice, take some cubes and put them into a plastic bag with a handful of salt.
The salt will keep the ice slushy and prevent it from freezing fully if you reuse it.
Use the cold pack for 10 - 15 minutes at a time.
Then place the baggie into the freezer after use and pull it out when you are ready to use it again.
Both heat and ice can be interchanged throughout the day, but allow 15 minutes rest time between applications.
M and M Physical Therapy offers expert advice and techniques for helping your acute and chronic injuries heal.
Contact us today to schedule an appointment with us in South Milwaukee or for more information.