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When to choose Hot or Cold.

A good rule of thumb is to apply COLD to an acute injury. These injuries are typically sudden
and may be accompanied by sharp pain. HEAT can play a key role in relieving pain and
discomfort for chronic conditions such as arthritis.

Using COLD may help:
• Reduce swelling and muscle spasms
• Alleviate Headaches
• Soothe after sports or workouts

Using HEAT may help:
• Relax muscles and provide comfort for cramping
• Soothe arthritic/aching joints
• Relax tight backs

Choosing the right Therapy.

R.I.C.E. Use the R.I.C.E. treatment method for minor injuries, such as strains, sprains, joint
aches, and other soft tissue injuries where swelling occurs. Always consult your health
care provider regarding any treatment of injury.
Rest: Rest the injured area for the first 24 – 72 hours following injury.
Ice: During the first 48 hours following an injury, apply ice for up to 20 minutes, every 3-4 hours.
Compression: Apply mild pressure to the area with a wrap or extremity brace to reduce swelling.
Elevation: Keep the injured body part elevated, above the level of your heart, as much as
possible during the first 72 hours after injury.