Icing is most effective in the immediate period following a sport injury, typically within 48 hours after the injury. Ice brings down inflammation and helps numb the area from pain. Ice for 15-20 minutes, but never longer. Allow area to warm for at least 45 minutes or an hour before beginning the icing routine again. Repeat approximately 3 to 4 times a day. Heat is generally used for chronic injuries or injuries that have no inflammation or swelling. Sore, stiff, nagging muscle or joint pain is ideal for the use of heat therapy.
When in doubt, feel free to ask! Dr. Radu Ioan, Kirossage Chiropractic Center in West LA (310) 234-9162