How do I know if to use a heat pack or an ice pack?

[SBG356]

I got a kool pak at Sports Direct for sports injuries which can be used warm or cold (microwave or freezer). I havent had to use it yet but when would I use it warm and when cold?

[mattaitch Graduate]

Ice ice baby. The advice is always RICE (Rest, Ice, Compression, Elevation) for joint issues at least. Warmth can be soothing for muscle aches but I think that the consensus is that is isn't as useful as cooling.

[SBG356 Graduate in reply to mattaitch]

Thanks mattaitch, I wil defo remember that now - and be singing it!

[magicfee23 Graduate]

Ice with a fresh or acute injury as the cold restricts blood flow to the area which helps reduce swelling.

After 48 hours then switch to heat for the opposite effect. Increasing blood flow to the area helps any swelling go down, dissipate bruising and remove any built up toxins.

I badly fractured an ankle many years ago and was left with a chronic weakness that means regular sprains and following the above advice (from a great physio) completely transformed for the better my recovery each time

[SBG356 Graduate in reply to magicfee23]

Brilliant advice; thanks magicfee.