Risks of heat: May increase swelling and inflammation using heat for too long or at temperatures that are too high can cause burns.Heat is most useful in warming up stiff or scarred soft tissues before stretching or exercise heat may also be useful in relieving pain or spasm associated with neck or back injuries. Benefits of heat: Improves compliance of soft tissues relieves pain and spasm.Effects of heat: Increases circulation, metabolic activity, and inflammation.Rub ice in a circular pattern over the affected region for 8 to 10 minutes per session. Ice cube or frozen ice cup (made by freezing water in a paper or Styrofoam cup).Ice massage is used to reduce superficial, well-localized inflammation (for example, tendonitis of the hand, wrist, or elbow heel or elbow bursitis ganglion cyst apophysitis or irritation of a growth plate). Do not use an ice bath if there is an open wound, bleeding, or a skin infection.ģ. Immerse affected area for 20 to 30 minutes per session. Bucket or tub with mixture of ice and water.Ice bath/ice whirlpool is used to reduce swelling in peripheral joints (such as with ankle sprain, wrist sprain, or severe shin splints). Hold in place with a towel, elastic wrap, or shrink-wrap.Ģ. Place on the affected area for at least 20 minutes per session. ![]() Do not use blue ice packs directly on the skin they are colder than frozen water and can cause frostbite
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