Apply ice then heat, or apply heat then ice?

Hey guys.
 
I have recently injured my shoulder, i was told it was my rotator cuff =[. i am about to see an orthopedic doctor, but until then, i need some advice. Is it better to first ice the injury, then apply heat? Or apply heat to the injury and then ice? Is there a difference? Ive been told different things, i just wanna know what would be best. I used icy hot, but the cold feeling was mild and it never got hot. Any other pads, creams, etc/ that are good for muscle relaxing?Any help you guys have would be great.

Rule  #1 always end with ice...even after a hot shower or sauna!
 
heat can increase swelling ice is the reverse and you want to lessen swelling..ALWAYS.
 
You can alternate heat (5 - 10 minutes) then ice (20 minutes)..the heat is soothing and relaxing....the ice brings the swelling down which increases the circulation and thus the healing.
 
Later..you might just focus on ICE.

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Never heat a recent injury, it only increases swelling.  Use ice only for several days.  Then use heat ro relax the surrounding muscles for pain relief.

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Never heat a recent injury, it only increases swelling.  Use ice only for several days. 

Oops..forgot to mention that...

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Thanks guys. What about heating pads, creams, patches, etc... what are some good ones? I used icyhot for the first time, and it cooled my arm a little bit, but never got "hot".

Most of those, with the exception of something like DMSO, are to make you feel better..relaxing, soothing, etc..nothing wrong with that.
 
Some can increase the local circulation (tiger balm, etc)
 
Real ICE is therapeautic.

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Get yourself an electric heating pad, or a hot water bottle (the rubber sac kind).  Or better yet get both.  They are a lifesaver to relax aching muscles.

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sounds good thanks guys! im going to see the orthopedic doctor soon, will post what he says!

has anyone ever heard of the term R.I.C.E

I think it stands for

Rest
Ice
Compression?
Elevation

My teacher in an intro to exercise science class talked about it alot

RICE is great!!!, but difficul with a rotator cuff....

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Is that what it stands for dan?

Rest
Ice
Compression?
Elevation

Im pretty sure the RI and E are correct not too possitive about compression

Copression is correct.
 
For instance for the wrist..a wrist wrap.
 
It is a bit tough to compress and elevate the rotator...

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The R.I.C.E mostly applies to acute injuries and is a very general first aid term. It cant be, and shouldnt necessarily be applied, to ALL injuries.
 
That is why they also have a R.I.P.E.R
Rest
Ice
Protect
Evaluate
Rehabilitate
 
I find this is more applicable to more 'sports related injuries' (especially joints/tendons/bones) than RICE.
 
Protect - simply means make sure you are not aggravating an injury (e.g. for a broken arm - a cast to prevent too much movement)
 
Evaluate - get a doctor to have a look at it after it has been 'protected' for a period of time and give his ok that it is healed/healing.
 
Rehabilitate - you cannot get back into everday activities straight away after you have injured something. It needs to be introduced back into the picture gradually & safely i.e. rehabilitation.

Nice Lynx.

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just got back from the orthopedist! my shoulder is fine! its not a rotator cuff injury, the doctor said at most it is merely a strain or tear in a tendon. i need to get an MRI just to check and make sure everything is ok. doctor said not to worry at all. This was great news, i thought i wasn't going to be able to keep training for a long time!