There is much confusion whether to heat or ice aching body parts.
Perhaps this is because there is not one right answer.
There are some black-and-white answers, but there is also a gray area.
The following guidelines may help clear some of the confusion.
If the injury is brand-new (24 hours or less), or if the injured area is red, swollen, inflamed or hot (or skin warm to the touch), ice is appropriate.
If the area in question is an old, nagging, stiff or tight pain that you want to relax, heat therapy is the better option.
If the body part or injury in question doesn't quite fit into either of these descriptions, you are in the gray area.
Because heat is much more pleasant than ice, I generally recommend starting with heat.
If an hour or so after using heat, you find that the area feels worse, switch to ice.
No harm done.
Now that you have an idea which therapy to use, let's discuss the application.
Use soft, moldable cold packs for ice therapy.
Packets of frozen vegetables, such as peas, are a second-best option.
You want the cold pack to be able to wrap and mold around the area you are icing.
It's also ideal to have a moist cloth or paper towel between your skin and the ice to avoid frostbite.
Typically, you should leave the ice on for 10 to 15 minutes and go through the different stages of cold, achy, burning and numb.
For brand-new acute injuries, ice every 20 minutes.
For all other aches and pains, wait for the skin to return to normal temperature before reapplying the ice.
Normal temperature should return in about an hour.
When using heat, moist heat is usually recommended.
Use warm towels or a moist heat pack, such as a cloth pack filled with seeds and grains that can be put in a microwave or oven.
It's best to apply heat for 20 minutes and then wait an hour before reapplying.
Avoid falling asleep with electric heating pads and leaving them on all night.
If you have any conditions that prevent you from feeling hot or cold, then you should avoid that particular type of therapy.