One of the most common questions asked is whether to use heat or ice on new injuries – the answer: USE ICE.

The application of ice, ideally crushed ice in a damp tea towel will have a significant impact in terms of recovery time. It’s simple and it works.

For any injury, applying ice for 10-15 mins 3 or 4 times in the first 24 hours is ideal. Rest and elevation to the injured part is advised as well. The use of a cold swimming pool or the bay at this time of the year is great too.

You should ideally wait long enough between ice applications for the injured part to return to normal skin temperature. This will usually take 30-60 mins depending on the individual. Never reapply ice before the skin has recovered.

The application of ice essentially causes vasoconstriction which means the blood vessels close down and this reduces the amount of swelling. It also has a calming effect on nerves which can help with reducing pain levels. Remember that long periods of ice for 30-45 minutes is not recommended as there is a risk of ice burns and even frostbite.

The use of ice is also a great idea for players to use when returning from injury when they are likely to have post-game swelling due to load on a previously sprained ankle . It’s like an insurance policy and reduces the likelihood of the ankle appearing swollen the morning after the game.

In the case of older players (parents) with degenerative knees/osteoarthritis and play mid-week, ice can be used to assist in post-game soreness or swelling.

Remember -- if in doubt, ring your physio or doctor for advice.

Early intervention and advice is critical in reducing the severity of the injury!