Injuries - How to use a Hot/Cold Pack Wrap


Icing Injuries has long been recognised as a method to minimising the damage from Sports injuries
including Sprains & Tendonitis.

The Ice reduces pain, metabolism, and muscle spasm thus minimising swelling and blood flow to the area affect this in turn speeds up the recovery time of soft tissue damage

The Ice Bags are an easy, reusable, no mess method of getting ice to the swollen/injured region.
It is important not to put ice directly to the skin as this will lead to frostbite. You should always have a layer between the ice & skin

They are made from a water tight synthetic material with a metal collar and hard durable plastic screw lid to prevent any leakage.
A common acronym to treat injuries is RICE

R-Rest: It is important to not aggravate the injury therefore take the weight or pressure away from the injured area

I-Ice: Icing the injury reduces blood flow to the injured area and speeds up recovery

C-Compression: This also restricts blood flow to the injured area and also assists the icing by keeping the injured area insulated

E-Elevation: Elevating the injured area assists icing and compression by minimising blood flow to that area


Heat can be used for an injury after 48 hours. Do not use heat on a new injury. This will cause bleeding to increase around the injured area and can make the problem worse. The exception to this is new-onset low back strains. A lot of the pain in this case is caused by muscle spasm rather than tissue damage, so heat is often more helpful than ice.

Heat brings more blood into the affected area to stimulate healing of damaged tissues.

A direct soothing effect and helps to relieve pain and muscle spasms.

Eases stiffness by making the tissues more supple.

IMPORTANT never use to much heat as this will either burn or scold the skin/tissue

Heat therapy should be used on chronic injuries and late stage acute injuries. Chronic injuries are ones that have persisted for a length of time and are usually due to overuse and biomechanical issues, as opposed to a traumatic incident.

Heat is also a method that can be used before exercise to warm up the muscles, but should be avoided after exercise.