Ice and heat therapy can provide effective pain relief, but it's important to apply the correct temperature at the right time. People with diabetes, those with active infections or anyone with poor circulation should not apply cold or heat packs unless medically advised.

Ice

Ice is most effective when applied within 48 hours after an injury. Immediate application helps to reduce bleeding in the tissues, and prevents and minimises swelling. It can also relieve pain by numbing the affected area.

As the injury begins to heal, ice can be applied to further reduce pain and muscle spasms. Various ice products are available that can be stored in the freezer until required. Alternatively, ice packs can be made from ice cubes wrapped in a plastic bag or damp tea towel.

Ice can cause frostbite if the skin is not properly protected. So pass on these tips to customers to help them protect their skin:

• Don't apply ice directly. Rub a small amount of oil over the area where the ice will be applied. Place a cold, damp flannel over the oil before applying the ice
• If the skin is broken or there are stitches, protect the area with a plastic bag, not oil
• After five minutes, check the colour of the skin. If the skin is bright pink or red, remove the ice. If not, apply it for a further five to 10 minutes
• Ice should not be applied for longer than 20 to 30 minutes. Take frequent breaks and reapply when the surrounding skin looks and feels normal (around 30 to 60 minutes).

OTC products that are designed to cool and relieve sprains and sore muscles include Ralgex Freeze Spray and Deep Freeze Cold Spray and Gel.

Heat

With the exception of muscle spasms associated with lower back strains, heat should not be applied until 48 hours after an injury has occurred. Heat causes blood vessels to dilate, bringing more blood to the affected area, which stimulates the healing of damaged tissues. Heat also helps to relax muscle spasms and ease stiffness.

To avoid burns and scalds:

• Place a towel between the heat and the skin
• Check the skin regularly
• Apply products that are warm rather than hot
• Don't use a heat pad while sleeping €“ prolonged heat can cause burns if unattended
• Apply heat for a maximum of 30 minutes or according to the manufacturer's instructions.

Heat can be applied in the form of heat pads, hot water bottles or heat lamps, but a warm bath or shower can also be effective. There are a number of heat patch products available OTC, including Voltarol Thermal Patch, Nurofen Express Heat Patches and Deep Heat Heat Patches.