You just hurt your back, ankle, knee, shoulder or elbow, etc., and are wondering what to use, HEAT OR COLD. The best rule of thumb for a recent injury, known as the acute stage of care, is to apply cold in the form of ice.

In this phase, the injured area will likely feel warm, swollen, painful to contact or with movement, and has developed a localized muscle spasm. This initial phase will only last about 24-48 hours. This is the important time to apply ice therapy immediately to reduce inflammation and allow healing to progress.

For maximum benefit, ice needs to be applied at least 5 times over a 24-hour period, with at least one hour in between for circulation to return before starting the next ice treatment.