Ice therapy is used to decrease inflammation and speed up the inflammatory process. An Inflammatory response occurs immediately post injury, and is commonly associated with swelling and heat at the site of injury. Applying cold to the area should only be used in the first 48hrs post injury. An ice pack can be used or any frozen item such as a bag of peas.
Heat is used to loosen the tissues and muscles as well as stimulate blood flow. Heat should not be applied whilst there is still inflammation at the site of injury. Heat can be applied in for form of a heat pack, hot water bottle or warm shower/bath. This form of therapy is beneficial for chronic injuries and helps relax tight muscles.