Ice is an effective and natural pain killer and anti-inflammatory.

Ice should be applied over the inflamed area in the acute or early stages of the problem. (See below for application)

Whenever swelling, redness or sharp / stabbing pain is experienced, it is generally considered best to apply ice. Repeat until symptoms ease – usually for 24 – 48 hours.

Following this, alternate with ice and heat. If in doubt, contact your Physiotherapist.

APPLICATION

Place ice cubes in a plastic bag or use a professionally prepared ice pack.

Place a damp face washer or tea towel over the problem area then place the ice pack on the material covering.

The first application should be as follows:-

10 minutes on
10 minutes off

10 minutes on
10 minutes off

10 minutes on

Then during waking hours, apply the ice pack every two hours, or as indicated by your Physiotherapist.

Heat is an effective therapy for reducing muscular tension and pain and is best used AFTER the initial inflammation has subsided.