Ice vs Heat for injury?

Question

I have recently developed shin splits. I know ice is good right away, but what is the time limit to ice? I work out in the am and them go to work. Can I still ice when I get home at night or should I be using heat by then.

Answer 1

A good rule is to use ice on the injury for 20 min, then off for 20 min, then ice again for 20 minutes in the first 24 hrs. NO HEAT until you ready to start exercising again, it can cause the injury to swell/ hurt/ deteriorate if you start to soon though.

Answer 2

Protect the sprained ankle. This is quite simple, but amazingly common for people to forget. Don't walk on the sprained ankle, and protect it from further contact by immobilizing with a splint or brace. REST. Take a few days off of your feet. You don't have to be inactive, but be sure the ankle is being rested. Possible exercises you can do include swimming and cycling. ICE. This can be done several times a day for 15-20 minutes. This will keep the swelling to a minimum. Do NOT ice for more than 20 minutes, it will do more damage than good. For more information about icing an injury, read on... COMPRESSION. This does not have to be all of the time, but particularly when your foot is not elevated it would be advisable. A simple Ace wrap is fine for light compression. ELEVATE. This will also help to minimize the swelling that takes place. A few pillows under the ankle should be fine to get the leg up enough while keeping the injured limb comfortable. Seek professional help. While most ankle injuries are simple and heal naturally over a short time, some injuries are more severe and can necessitate more aggressive treatment. Tips: Never ice for more than 20 minutes. Many people think the more the better, but this is not true! Maximum ice time should be 20 minutes every few hours. Read on for more information about icing an injury. Get creative with icing your sprained ankle. A bag of frozen corn or peas makes a great ice pack -- and it's both reusable and edible. Compression bandages should be snug, not tight. If too tight, your circulation will be impaired, and the healing process slowed

Answer 3

Actually, it is supposed to be alternated. I had shin splits before, and was told to ice for twenty minutes. Then take a break. Apply heat for 20 minutes then take a break, etc. Something about expanding the cappilaries, then closing them back up again, or something. Personally, I thought that the ice did more than the heat. So what I ended up doing was ice 20 minutes, break, ice 20 minutes, etc for about an hour, then going about my business for the day. Then when I got home at night, I would put a heating pad on them for about a half an hour, and that seemed to help a lot before I went to bed. Hope that helps a little.

Answer 4

A good rule of thumb is to ice the injury for 20 min, then off for 20 min, then ice again for 20 min. NO HEAT, it can cause the injury to swell.

Answer 5

I just looked this up, from experience you should alternate heat and ice for 20 minutes when possible until it feels better and if swelling, when it goes away

Answer 6

Ice early and heat later as a rule.

Answer 7

you ice for the first 12-24 hours then switch to heat.

Answer 8

Usually ice for the first 24hrs then heat

Answer 9

alternate W/ Ice and Heat,& and take a walk around the block walking with your toes pointed in this will feel much better.

Answer 10

i think for swelling use ice 15 minutes on 15 min. off. for aching use heat 15 min. on 15 min. off or you can alternate both at 15 min. intervals.