Use ICE if:
- You have visible swelling or redness
- Your pain is from a specific event like a fall, twist, or sudden impact
- Your pain is more than what it usually is, even if you have had pain in that area for a while
- Your pain is new (less than 2-4 weeks old)
- Your body generally responds well to ice and ice tends to reduce your pain
For a GREAT homemade, moldable, re-usable ice pack: combine 2 parts of water with 1 part of rubbing alcohol. Place in a gallon ziplock bag, and then a second ziplock bag. Always use a towel between your skin and this ice pack as it can get very cold!
Use HEAT if:
- Your pain feels like it is caused by tight or sore muscles
- Your pain feels like it is caused by stiff joints
- Your pain is older than 4 weeks and you have no visible swelling or redness
- Your body generally responds well to heat and heat tends to reduce your pain
