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Female Focus Please don’t make the wrong choice!

Article supplied by Kevin Thornton,

Telephone 96 676 5686

This is a subject which I have dealt with before, however I feel I must inform you again the importance of getting this protocol correct as getting it wrong can lead you down a very long road of pain and recovery, applying the correct procedure will effectively reduce your pain and recovery from most acute injuries.

Ice packs and heat pads are among the most commonly used treatments in injuries so which one is the right one to use for your injury, ice or heat? And how long should the ice or heat treatments last?

Ice treatment is most commonly used for acute injuries. If you have a recent injury (within the last 48 hours) where swelling is a problem, you should be using ice treatment. Ice packs can help minimise swelling around the injury. Ice packs are often used after injuries such as an ankle sprain. Applying an ice pack early for the first 48 to 72 hours will help minimise swelling. Decreasing swelling around an injury will help to control the pain. Ice treatments may also be used for chronic conditions, such as R.S.I. (Repetitive Strain Injuries) In this case, ice the injured area after activity to help control inflammation. Never ice a chronic injury before activity.

Heat treatments should be used for chronic conditions to help relax and loosen tissues, and to stimulate blood flow to the area. Use heat treatments for chronic conditions, such as R.S.I, injuries before participating in activities. Do not use heat treatments after activity, and do not use heat after an acute injury. Heating tissues can be done using a heating pad, or even a hot, wet towel. When using heat treatments, be very careful to use a moderate heat for a limited time to avoid burns. Never leave heating pads or towels on for extended periods of time, or while sleeping.

Ice or Heat Ice

When To Use Use ice after an acute injury, such as an ankle sprain or after activities that

irritate a chronic injury, such as shin splints. How To Do It Always use a tissue or a small towel between your injured site and the ice pack, this will prevent you from suffering an ice burn or blister. How Long Apply ice treatments for no longer than 20 minutes at a time. Too much ice can do harm, even cause frostbite; more ice application does not mean more relief.


When To Use Use heat before activities that irritate chronic injuries such as muscle strains. Heat can help to loosen tissues and relax injured areas. How To Do It Heating pads or hot wet towels are both excellent methods. Place a washcloth under hot tap water and then apply to the injured area. How Long It is not necessary to apply a heat treatment for more than about 20 minutes at a time. Do not carry out any heat treatment while you sleep.

This article is for information purposes ONLY and should not be used as a diagnostic tool. Always consult with your medial adviser or G.P. on all medical matters. Should you require any further information, have any other question that you may want answered or would prefer a one to one FREE consultation then please contact Kevin 96 676 5686 or 605 306 129 or email him on or

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