USE OF ICE

EFFECTS OF ICE

  -  Decreased blood flow

  -  Decreased tissue temperature

  -  Decreased inflammation

  -  Decreased tissue elasticity

  -  Decreased pain

 

GUIDELINES FOR THE USE OF ICE

  -  Use for no longer that 15 min every 3-4 hours following an acute

      injury

  -  Use following exercise to decrease the inflammatory process

  -  Prolonged exposure to ice (greater than 20 minutes) may lead to

     tissue damage

  -  Follow the RICE priciple:  Rest, Ice, Compression & Elevation

 

         

USE OF HEAT

EFFECTS OF HEAT

  -  Increased blood flow

  -  Increased tissue temperature

  -  Increased tissue elasticity

  -  Decreased pain

 

GUIDELINES FOR THE USE OF HEAT

  -   Can be used prior to exercise as part of a warm-up. 

      However, general whole body warm-up activities such as   

      jogging are more effective than heat in increasing blood    

      flow and tissue temperature

  -   DO NOT use heat following acute injuries

  -   DO NOT use heat when signs of inflammation (redness,   

      warmth, swelling) are present