• Ice Therapy (Cryotherapy)

The RICE technique.  Rest, Ice, Compression and Elevation are the four basic steps that should be started immediately following an injury. The first directive is rest, this minimizes the chance of further damage to the tissue. Ice is a simple way to reduce pain, stabilize an injury, reduce edema and allow for early weight bearing on a sprained joint.  With ice, I follow the 10 minutes on 10 minutes off routine.  Repeat the 10 on, 10 off routine every two hours for three days for sprains. (Br J Sports Med 2006 40: 700 -705)

Compression works with the ice to minimize transudation of blood and other fluids into the injured area.   Take care not to cut off circulation. Remove all compression wraps at bedtime.  Elevation assists the process by easing return of blood to the heart, minimizing pooling in the injured area.  With brief breaks, elevate the limb by resting it on pillows at least 12 inches above the heart.

The use of heat during the first 48 hours is not recommended.  Heat increases inflammation and swelling and as a result, recovery time. The opposite is true after these first two days, or in chronic conditions; using heat later is exceptionally effective in encouraging circulation and removing waste products associated with healing.

• Heat Therapy

Because heat increases circulation and raises skin temperature you should not apply heat to acute injuries or injuries that show signs of inflammation. Safely apply heat for 15 to 20 minutes at a time and use enough layers between your skin and the heating source to prevent burns. Moist heat is best so you could try using a hot wet towel. Specialty hot packs can be purchased or you may use a heating pad. Never leave heating pads on for more than 20 minutes at a time or while sleeping.

Because some injuries can be serious, you should see your doctor if your injury does not improve or gets worse within 48 hours.