Currently there is an argument against ice concerning injuries. After researching the issue for many, many hours, and considering the fact that I have treated thousands of injuries myself, I believe ice is a great aid in managing pain, and getting athletes back in the game. I am “for icing”.
That being said, I find that many of my clients don’t know the rules of ice and heat. If you have an “acute injury”, meaning the injury is recent (1-72 hours) use ice only. Inflammation in the body’s tissue is best served with ice. Heat might feel good while applied, how ever adding heat to inflammation will only exacerbate the situation within a few hours. Ice for the first 72 hours. Ice for 15 minutes on and 15 off. X3.
After 72 hours, move onto contrast therapy. Ice and heat. Alternating ice and heat, end with ice. Heat is great for chronic injuries. Pain that is chronic (that which happened months or years ago) to relax muscles and fascia. (connective tissue).
DO NOT take a hot jacuzzi after running a marathon. Take an ice bath or jump in the ocean for a dip.
Ice Pack Recipe: In a 1 gallon freezer bag: One part rubbing alcohol, 2 parts water. Drop into the freezer for at least 8 hours. Enjoy a slushy refreshing ice pack that lasts for quite a while.