Heat and ice
Heat and ice can help in the early stages of your injury to
provide some pain relief and improve other symptoms,
such as swelling and muscle tightness.
Ice
Applying ice can help to reduce inflammation (heat and swelling) by temporarily reducing blood and lymphatic flow. It can also act as temporary pain relief.
How to use ice
- Wrap an ice pack in a damp towel.
- Apply to the area for 15-20 minutes only.
- Allow the skin to return to a normal temperature before reapplying.
- Repeat every two to three hours during the day.
Heat
Applying heat can help to increase circulation (blood flow) and can help muscles to relax. It can also act as temporary pain relief.
How to use heat
- Cover a hot water bottle or wheat bag in a dry towel.
- Apply to the area for 20-30 minutes.
- Allow the skin to return to a normal temperature before reapplying.
- Repeat every two to three hours during the day.
Caution
- Never put heat or ice directly onto your skin. Always use a towel. Keep an eye on the skin to avoid burns.
- Only use heat or ice on areas where you have normal skin sensation and normal circulation.
- Never put heat or ice over an open wound or graze.
- Don’t leave on whilst asleep.
