Just sprained your ankle, bruised your knee, or worse yet, sustain a whiplash injury? Acute injuries are sudden, painful, and can cause redness and swelling of the affected area. Ice is your best friend for treating an acute injury such as a strain, sprain, or bruise. Wrap an ice pack in a thin sheet or pillowcase to keep it from directly touching your skin before applying it directly to the injured site. Sources differ on what the best amount of time is to keep the area of your injury cold, but the general recommendation is to keep ice (or a cold pack) on for 10-20 minutes about 3 times a day for 2 days. If the swelling hasn’t gone away in 48 hours, call your doctor (4).

Hot tubs, heat packs, or even a hot wet towel can help increase blood flow and reduce pain for those suffering from chronic conditions such as arthritis, fibromyalgia, or general back pain. Just like applying ice, leave heat on the affected area for about 10-20 minutes at a time (5).

Heat can also be effectively used before exercise or physical activity. It’s the same idea as a ‘warm up’ workout. Your muscles and joints will be more relaxed and you’ll be less prone to injury if you add heat before engaging in physical activity (5).

With any type of hydrotherapy, always allow your injury to return to normal temperature between your 10-20 minute applications (4).

There are many different ways to apply hydrotherapy to your body. Liquid or Gel ice packs are perhaps the easiest and most comfortable way to use cold hydrotherapy, and hot tubs or towels soaked in hot water are likely the most common methods to apply wet heat. However, feel free to get creative; a bag of frozen peas can make a fine ice pack and a steam room can substitute for a hot tub.