Ice vs. heat??

A great article in Dance Teacher Magazine explains the differences in when you should be icing or heating an injury and some helpful tips:

ICE: 

• after an acute injury, immediately, to reduce swelling and decrease pain 
• acute injuries: like sprains and dislocations; chronic injuries: like tendonitis; on bruising 
• apply ice for about 10 minutes every hour to reduce inflammation -- the first 24 -72 hours are crucial! 
• never apply ice directly to the skin and don't leave on for more than 20 minutes 

HEAT: 

• increases blood flow to help with mobility (good to use heat and a warm-up before activity) 
• good for pulled or stiff muscles, or joint issues like arthritis 
• not for use right after an injury occurs! wait at least 48 hours before applying heat 
• do not leave heat on for longer than 20 minutes 

HELPFUL TIPS! 

• using crushed ice (or a bag of frozen peas!) will help distribute the cooling more evenly 
• freeze water in Dixie cups to use for frozen massage -- warning: keep ice moving to prevent burning the skin 
• do not sleep with heating pads on -- could burn the skin with prolonged use!
• use a damp washcloth in the microwave for a heat pack to mold around a joint 

Most importantly..... 

monitor injuries and keep a close eye on your body to keep you dancing and healthy!