Cold therapy is a very practical and inexpensive prevention tool for your workplace athletes. Athletic trainers have used ice on fatigued and sore muscles of athletes after sports activities for decades. Research has shown this to be a very effective prevention technique.

Cold therapy with ice is a great anti-inflammatory. Ice application causes vaso-constriction (blood vessels to narrow) which pushes inflammation out and therefore reduces potential swelling and discomfort. The best way to apply ice is with a high quality ice pack that conforms to the body part being iced, for at least 10 minutes for smaller muscles and up to 20 minutes for larger muscles.

The application of moist heat prior to physical activity will increase blood flow and can assist in the warm-up process. Heat after work is NOT recommended because this may add to any inflammation that is already present.

When to use Ice or Heat:

Heat before activity:  Use heat to warm up the muscles to get them ready to move and work, but never after activity.  Never use heat on an inflamed muscle, tendon, or joint.

Ice after activity:  Use ice after activity to decrease any inflammation that may have occurred while working.