Mixed uP! Heat or ice to an injury?

Ice is always the best choice at first, says Dr. Matthew Shapiro, a spokesperson for the American Academy of Orthopedic Surgeons. Iced decreases swelling by restricting blood flow to the area. Cold also reduces pain. “If you put ice on a sore knee for 20 minutes, it could give you 2 hours of pain relief”, says Shapiro. Place a thin towel between the ice and your skin. After 20 minutes, remove the ice pack and wait an equal length of time before reapplying it. Don’t leave it on for longer or you may actually get frostbite. If the ice tray is empty, use a bag of frozen vegetables (peas and corn work well). Use caution when using blue frozen gel packs, says Karen Merrill, a spokesperson for the American Council on Exercise. “If there’s any kind of rupture, that stuff will burn,” says Merrill, who has seen clients with second and third degree burns from chemical inside. In fact, it might be best to avoid them altogether. After 48 hours of treatment with ice, you can use heat to address any lingering stiffness and muscle soreness, Shapiro says. “It helps loosen things up.” Apply a heating pad or hot water bottle for 20 minutes every hour or so. Repeat as needed. Better Homes and Gardens, Kathleen Parrish