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What is better for my injury, heat or ice? Have you found yourself asking this question after an injury?
There are 3 phases of the healing process. As the body goes through these phases the choice of heat or ice changes. The first phase starts at the instant of the injury and lasts 48-72 hours. During this time there is inflammation in the injured area, therefore ice is the best choice. The ice will reduce the blood flow to the area and help to “calm everything down.”
During the second phase the body is starting to rebuild the injured tissue. Early on while there is still some swelling and heat from the area ice is best. As the swelling decreases you can begin to use heat prior to activity to help loosen up the tissues, but always follow up activity with ice to prevent any inflammation and pain.
During the third and final stage of healing heat can be used prior to exercise and activity and should be followed up with ice to minimize negative effects from the activities.