One of the most frequent questions we get day in and day out is the heat or ice question. At time it is not 100% certain which will work the best, but I'm going to do my best to simplify the decision making process in a way which you can remember.

The two words with “i” go together: ice and injury.

The words with “r” go together: sore and warm.

Both should be used in the same way. Apply for 20 or 30 minutes and then remove for about an hour.  Then repeat.

When not sure use ice. Ice can never do any harm and usually is helpful because cold will slow pain impulses. Sometimes cold will make a tight muscle feel even tighter and if that happens switch to heat.