"Is ice or heat better for this?" Does that sound familiar?

A simple rule to keep in mind is if the injury is fresh, swollen and hot, go for the ice. Adding heat to an area of inflammation with already dilated blood vessels will only result in more swelling and a much slower healing process. If the injury is fresh, give it a couple of ice days before you switch to heat. Ice for at least 15 minutes (until numb) as often as you can and ideally with elevation.

If it's an old, chronic achy type pain, heat would be a good option. Heat is also a great option for muscle spasms such as in the traps and low back. Add heat for at least 20 minutes as often as you'd like.

If seriously in doubt, always ask your therapists/trainer, but just remember, on an inflamed injury, heat could do a lot of unwanted damage.

Sherry Shaban, BSc, CAT(C), CSCS
Founder ENTRAINEMENT BE TRAINING INC.
Montreal, QC