Ice and heat are simple ways to ease everyday aches. They do not heal an injury on their own, but used safely they can make you more comfortable while you recover.
Cold for a new knock or sprain
In the first two or three days after a sprain or a knock, many people find a cold pack helps with pain and swelling. Wrap it in a thin towel and use it for up to 15 to 20 minutes at a time.
Warmth for stiff muscles
For stiffness and ongoing muscle aches, such as a tight neck after a long week at a desk, warmth often feels more soothing. Use a warm (not hot) pack or a warm shower for up to 20 minutes.
Use them safely
- Never put ice or a heat pack straight on the skin.
- Do not use either on skin that feels numb, or if you have problems with circulation or feeling, unless your doctor says it is fine.
- Check your skin every few minutes and stop if it becomes very red, blotchy or painful.
Get medical help straight away for severe pain, a limb you cannot put weight on, or swelling that keeps getting worse. If an ache does not settle after a week or two, book an assessment.