ICE: Use ice immediately after sustaining an ankle or foot injury, such as a sprain. Ice should also be used when you’ve re-aggravated a chronic injury, such as plantar fasciitis or shin splints. An ice bath can also help with muscle recovery after running a marathon or long-training run.Heat: Heat should be used on chronic injuries such as tendonitis, or on muscles that are tense.
In injuries like heel pain and plantar fasciitis icing should be performed after completing exercise, stretching, and strengthening, and this treatment can be applied with ice massage or an ice pack.
– Reduction of pain
– Reduction or control of inflammation for foot and ankle injuries, ice for the first 24 to 48 hours after the injury. For chronic injuries such as plantar fasciitis or shin splints, ice after activity when you have have aggravated the injury and are feeling pain. Never ice an area before activity.We generally recommend icing an area for approximately 10-15 minutes and never longer than 20 minutes every four hours. Ice packs, or even a bag of peas should always be placed in a towel or cloth so the cold pack or ice is not in direct contact with the skin.
Pain relief (but not in acute inflammation or in inflammatory diseases)
Promotion of relaxation.
Increase joint range of motion / decrease stiffness
Reduction of muscle spasm.
Promotion of healing.
Prelude to passive mobilization and exercise.Heat should be avoided for:
– Impaired circulation
– Over or near malignant tissue
– Dermatological anomalies.
– Extremes of age.
– Over open wounds
– On areas of metal implants