The ice heat debate is a controversial topic right now. The opinion has shifted away from the RICE protocol for injuries. The research isn’t clear what is the best and until it proves otherwise, we should stick with what works for us and has worked for many years.
Acute Injury or Flare-up (Onset- 3 days)
- Ice- 20 minutes every hour
- Ice pack
- Ice bath
- Biofreeze
Subacute (~3 days to months)
- Ice heat alternating- 15 minutes of each
- Creates a pump by constricting and then dilating
Chronic (months)
- Heat
Before activity
- Always heat
- Heating pad
- Hot tub or Hot Shower
- Sauna
After activity
- Always ice
- Ice pack
- Cold shower
- Cold plunge or Cryotherapy
