The application of ice or heat on an aching muscle depends on the stage of the injury. All muscle pain is not created equal.  Ice is best used on acute injuries that have just occurred (up to 48 hours) Heat works well on chronic injuries that are reoccurring and on injuries that are in maturation stage (when mobility and strength is the focus).

          Ice decreases pain directly, reduces swelling and inflammation and most importantly decreases metabolism of the cells so they don’t need the oxygen that is not there. The result is less damaged tissue and a smaller area to be repaired.  Also, there is less swelling to be removed and repair can therefore begin sooner. To be used properly, ice should be applied to the injured area until it is numb (approximately 10-20 minutes). Ice is contraindicated for someone with circulatory insufficiencies,  Reynaud’s disease or cold allergies. 

          Heat decreases muscle spasm directly which reduces pain.  It increases circulation of blood, which brings oxygen to injured areas and increases metabolism and vasodilatation, all of which helps in the healing process. To be used properly, heat should be applied to the aching muscles for 5-10 minutes.  Anything beyond this will feel good but dose not increase the healing process much. Heat in contraindicated for fevers, infections, acute inflammatory conditions, cardiac/circulatory insufficiencies and malignancies.

          Ice or heat can also be used alliteratively to act as a pump for faster healing. Toxins are pushed out of muscles and new oxygen is brought back in to heal. This is most effective for sub acute injuries, (after the first 48 hours). To by used properly begin icing for 20 minutes, follow with 5 minutes of heat and end with 20 more minutes of ice.