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Posted by Carlos the physical therapist NYC on 06/26/10
While both can be helpful and have their place during recovery, there are some guidelines to keep in mind.
Heat is typically more effectve with chronic injuries and relieves stiffness quickly. Ice can relieve inflammation and swelling quickly, often more than oral anti-inflammatories, without affectin your stomach.
Some people have a sensitivity to cold which can make it more difficult to use ice and other treatments are available if this occurs.
As a general rule, if the injury is recent and there is swelling or inflammation, ice should be applied. It should be applied for a period no longer than 10-15 minutes in order to prevent frostbite and tissue damage.
When walking, you don't use your knee muscles to a high degree- in our pampered urban world, many don't realize how weak their knees are until they have to walk in a hilly neighborhood or go up a flight of stairs.