ICE THERAPY & HEAT THERAPY

Ice and heat can help an injury heal. But they must be used correctly and at the right times or they can make an injury worse rather than better. Follow your health care provider’s guidelines for the use of ice and heat as part of your self-care at home.

Ice Pack
Choose a cold pack, bag of ice, or bag of frozen peas. Wrap it in a thin, damp cloth. (Do not place the ice directly on your skin.)

Find a comfortable place to sit or lie down. Place the ice pack over the injured area.

Ice for 15-20 minutes every hour. Do not ice for more than 20 minutes at a time.

Ice Massage
You may need a partner to help you with the massage.

Fill a small paper or styrofoam cup with water and put it in the freezer. When the water has frozen, peel the top half of the cup back to expose the cone of ice. Or, hold an ice cube in a towel.

Sit or lie in a comfortable position. Gently rub (or have your partner rub)the bare ice over the injured area. Keep the ice moving - don’t hold it still on the skin. Do not rub over bony areas.

Massage for up to 5 minutes.

Wait 45 minutes to 1 hour, then repeat.

Heat Therapy

Heat helps relax muscles and keeps blood circulation moving. But, if used the wrong way, heat can increase pain, swelling, and inflammation. Do not use heat on an injury until your health care provider says it’s OK.

Hot Shower, Hot Tub and/or Bath
A hot shower or soak in a hot tub or bath can provide moist heat for an injury. It also can provide a gentle massage of the injured area. Shower or soak for approximately 5-10 minutes. Do NOT remain in the hot shower or hot tub or bath with an injury for more than 10 minutes!

Heat Pack/Pad
Place the heating pad or hot pack directly over the injured area. Use the heat therapy for 5-10 minutes at a time. Do NOT keep the heating pad or hot pack on the injury for more than 10 minutes!