You use ice when:
- It is a recent injury
- There is inflammation or swelling
- Heat is not working to help pain
Generally 10 minutes on, 30 minutes off for extremities. For spinal pain, 20 minutes on, 40 minutes off at least 2 times in a row; 3 times is best. Then as needed for pain.
But remember, ice can slow down the healing process after a few days so use initially and then switch to heat or get some kind of help if the pain continues.
You use heat:
- With cramps or muscle spasms
- The injury is more then 3 days old
- It is a muscle ache not related to a recent injury, for muscle tension
- There is not noticeable swelling.
A muscle strain will usually heal within 6 weeks. Initially rest and ice are called for. After a few days heat can be used. You can also try alternating heat and ice. 10 minutes each for 40 minutes.
