Using COLD and HEAT


As soon as possible after an injury, such as a knee or ankle sprain, you can relieve pain and swelling and promote healing and flexibility with RICE:

  • Rest,
  • Ice,
  • Compression, and
  • Elevation

A good rule of thumb is to apply COLD to an acute injury. These injuries are typically sudden and may be accompanied by sharp pain. Using COLD may help:

  • Reduce swelling and muscle spasms 
  • Alleviate Headaches
  • Soothe after sports or workouts

HEAT can play a key role in relieving pain and discomfort for chronic conditions such as arthritis. Using HEAT may help:

  • Relax muscles and provide comfort for cramping
  • Soothe arthritic/aching joints
  • Relax tight backs