| Increases circulation, bringing more blood to the area. This provides more oxygen and nutrients, giving muscles more energy |
Reduces blood flow to injured area to help prevent bleeding and swelling |
| Warms connective tissue (muscles, tendons, ligaments) allowing them to stretch and move more easily which helps prevent injury |
Helps alleviate the pain of delayed-onset muscle soreness (DOMS), which happens 24–48 hours after exercise |
| Provides pain relief |
Provides pain relief |
| Used as part of pre-game warm up routine |
Used as soon as possible after injury |
| Once injuries have recovered, used to help remodel tissue and promote faster healing |
Used after exercise to assist with a cool down routine |
| Not used in acute injury |
Used for up to two to three days after injury. It can be used up to 10 days (if there is still heat or swelling continue to use cooling) |
| Not uses after activity, especially if activity has caused pain, swelling or heat |
Always remember PRICE – protection, rest, ice, compression, elevation |
| Never used where there may inflammation (it will increase blood flow) |
Not used before or during sport |
