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Call us : (03) 5743 2211
  • Home
  • About
    • Meet The Team
    • Hours & Fees
    • SMS Reminders
    • Office Policy
    • Privacy Policy
    • Careers at YMP
  • Services
    • Physiotherapy
    • Aged Care Funding Instrument Assessment
    • Physiotherapy Products
    • Wax Therapy
  • Conditions
    • Back Pain
    • Headache
    • Neck Pain
    • Sciatica
    • Shoulder Pain
    • Whiplash
    • Spondylolisthesis
    • Severs Condition
  • Health Tips
    • Optimal Chair Setup
    • Workstation Ergonomics
    • Ice and Heat Application
    • Contoured Pillows
    • Nutritional Guidelines
    • Posture
    • Osteoporosis – Fact Sheet
    • Arthritis – Fact Sheet
    • Correct Lifting
    • Avoiding Holiday Injuries
    • Your iPhone is Ruining Your Posture – and Your Mood
  • Useful Links
  • Contact
    • FAQs

Ice and Heat Application

Suggestions For The Application Of Ice And Heat

Ice is an effective and natural pain killer and anti-inflammatory.

Ice should be applied over the inflamed area in the acute or early stages of your problem.

Whenever you experience swelling, redness or sharp / stabbing pain it is generally considered best to apply ice.

Repeat until symptoms ease – usually for 24 – 48 hours.

Following this you should alternate with ice and heat. If in doubt, contact your Physiotherapist.

APPLICATION

Place ice cubes in a plastic bag or use a professionally prepared ice pack.
Place a damp face washer or tea towel over the problem area then place the ice pack on the material covering.

The first application should be as follows:-

10 minutes on
10 minutes off

10 minutes on
10 minutes off

10 minutes on

Then during waking hours, apply the ice pack every 2 hours, or as indicated by your Physiotherapist.
As the inflammation reduces, it is often beneficial to apply heat between ice.

10 minutes on ICE
10 minutes on HEAT

10 minutes on ICE
10 minutes on HEAT

10 minutes on ICE
10 minutes on HEAT

Heat is an effective therapy for reducing muscular tension and pain and is best used AFTER the initial inflammation has subsided.

N.B. If you do not have ice immediately available, then use a pack of frozen peas or similar item.

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Yarrawonga Mulwala Physiotherapy offers quality Physiotherapy care catering for a broad range of conditions.
  • Back Pain
  • Headache / Migraine
  • Neck Pain
  • Sciatica
  • Shoulder Pain
  • Whiplash
  • Spondylolisthesis
  • Servers Condition

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Yarrawonga Mulwala Physiotherapy Golf Club Drive Mulwala NSW 2647

(03) 5743 2211

(03) 5743 2024

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  • Home
  • About
    • Meet The Team
    • Hours & Fees
    • SMS Reminders
    • Office Policy
    • Privacy Policy
    • Careers at YMP
  • Services
    • Physiotherapy
    • Aged Care Funding Instrument Assessment
    • Physiotherapy Products
    • Wax Therapy
  • Conditions
    • Back Pain
    • Headache
    • Neck Pain
    • Sciatica
    • Shoulder Pain
    • Whiplash
    • Spondylolisthesis
    • Severs Condition
  • Health Tips
    • Optimal Chair Setup
    • Workstation Ergonomics
    • Ice and Heat Application
    • Contoured Pillows
    • Nutritional Guidelines
    • Posture
    • Osteoporosis – Fact Sheet
    • Arthritis – Fact Sheet
    • Correct Lifting
    • Avoiding Holiday Injuries
    • Your iPhone is Ruining Your Posture – and Your Mood
  • Useful Links
  • Contact
    • FAQs