The general rule of thumb is to use ice in the acute stage of an injury (within the first 24 – 48 hours) or whenever swelling is showing. Ice helps to reduce inflammation and swelling by decreasing blood flow to the area that is injured. The general guideline is to apply ice indirectly (not directly on the skin) for 20 minutes, remove the ice for at least 20 minutes, and repeat as necessary.

Heat is used to increase blood flow, which helps promote pain relief after inflammation and swelling subside. Heat is also used to assist in warming muscles up prior to exercise, any physical activity, or physical therapy.

The word arthritis literally means “joint inflammation.” Arthritis refers to a group of more than 100 rheumatic diseases and other conditions that cause pain, stiffness, and swelling in joints.

How do I know if I’ve got arthritis?

Symptoms of arthritis

• joint pain,
• tenderness and stiffness.
• inflammation in and around the joints.
• restricted movement of the joints.
• warm red skin over the affected joint.

Signs and symptoms include:

1. Severe pain, which might increase with movement.
2. Deformity, such as a bent arm or wrist.
3. Inability to turn your arm from palm up to palm down or vice versa.