ICE? or HEAT?

The age old question, "Which should I use, ice or heat?"

In response, Ice will not get you into trouble.  If ice was the wrong choice, worst case, it will not help.  Heat, however, could exacerbate an inflammation and could make a problem worse. 

Ice for 20 minutes on, 40 minutes off.  Repeat once an hour for as many times as possible.  Also, the colder is not the better.  Cool the area, should be a faint pink color after the 20 minutes, not red.  It is all about frequency not how cold you can take it.

Heat will work best with muscle spasms and must be applied wet.  Therefore , a hot water bottle with a damp cloth is best.  Fill the bottle with hot tap water, you should be able to hold your hand under the running water.  If too hot for your hand then too hot for the bottle.  The moisture will carry the heat past the skin layers.

You can contrast with ice followed by heat.  Never heat followed by ice.

WHEN IN DOUBT USE ICE!