Should you use heat or ice?

Ouch!  Something hurts!  Obviously it’s the weekend or a bank holiday, because sod’s law!  So what should you do?  Well first up, move gently.  Just slowly and within your pain tolerance.  But then think about using heat or ice.  Both can be helpful in different situations.  So here’s an idea of what to use, when, and how!

If you have a new, acute or sudden injury, use ice. A frozen ice pack, a bag of frozen peas, or ice cubes tied up in a plastic bag are all fine. Put on the area for 10 minutes, off for one hour, and repeat as many times as you can. Take care when applying directly to skin to avoid over-cooling the area. Put the ice pack over a single layer tea towel or similar.

If you have a more chronic, lower grade pain or older injury or strain, or pain which has come on the day after some activity, use heat. A microwavable wheat/heat pack or a hot water bottle will do fine. Put on the area for 15 minutes, off for one hour, and repeat as many times as you can.

Still not sure? Use whichever feels right! Different things work for different people, and you’ll not do any damage by using heat or ice.

And on these lines, people often ask about heat and ice gels, like Tiger Balm or Deep Heat. There is no scientific evidence to support the effectiveness of these, despite what their advertising campaigns may say! That said, they are unlikely to do you any harm, and if you find they help, keep using them. Massaging them into an area for a few minutes may help, but don’t use on broken skin.