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ICE -1) Any new or acute episode of pain or a new injury

2) For any visible swelling

3) Ice ONLY over any and all joints, spine, knee, elbow –  ice only, never heat.

You should only use ice for the first 2 to 3 days to reduce swelling and inflammation. Apply ice for 15-20minutes at a time, remove for 1 hour and re-apply at least 3 times per day for 3 days. The acute inflammatory phase of a new injury will last 1 to 3 days.

HEAT – Only for muscular soreness or stiffness – Never over a joint or on a new or acute injury!  Never place a heating pad over a joint!  Heat increases swelling and inflammation. It may feel good when applied but with ultimately make your pain worse.