Heat or Ice
Heat and ice are easily accessible modalities used in recovery. When used correctly heat and ice can be valuable tools. These are general guidelines to follow, talk with your athletic trainer before using either.
Heat
Do's
Use for chronic injuries (ex. tendonitis/tennis elbow)
Use for muscle tightness
Heat 15-20 minutes
Don'ts
Do not use for acute injuries
Do not use if there is significant swelling
Do not sleep with heat on the body
Be aware of the temperature before placing on the body to prevent burns
Ice
Do's
Use for acute injuries in the first 0-72 hours after it occurs (ex. sprains/strains/bruises)
Ice for 15-20 minutes 3-4 times per day
Don'ts
Do not use ice for longer than 20 minutes at a time
Do not leave ice on while sleeping
Do not use ice on areas of the body where feeling/sensation is diminished (numbness/tingling)
Do not use reusable ice packs without an insulation layer between it and the skin (towel/blanket)
Do not use ice if you are hypersensitive to cold