Ice, Ice Baby..

Knowing when to apply ice over heat is a top FAQ. We explain more...

Ice is most appropriate for

• acute injuries, that is anything that has happened in 24-48 hours and has produced swelling/redness/bruising

• post surgery

• after high intensity activity

• localised inflammation - tendon pain & inflammation (look for redness or puffy areas close to joints)

Realistically, you only need to apply ice for 10-15 minutes every few hours, short repetitive bursts assist the early healing process. Any longer becomes negligible and potentially very uncomfortable.

If your symptoms are worsening, swelling is not subsiding, pain is increasing, movement is becoming more challenging, then it may be worth a physiotherapist assessing to determine the true nature of the injury and tell you how best to manage your condition.