i thought it was 20 minutes cold, break, then heat...alternating as long as you need...

I have heard when an injury occurs ice first day 10-15 on then same off and then back on again. Ice relieves inflammation.

Moist heat is best for aches.

I hear of some people using it for pain....I guess it depends what kind of pain it is.

I remember one time whe my PT accidentally did a little manual traction on my neck. He remembered what it does to me and stopped without mentioning his moment of forgetfulness. It wasn't mentioned and he hoped it was too little to have done any damage.

Within in minutes of getting home, my neck hurt so bad...spasms and pain! I called him up and asked what to do and that's when he 'fessed up'. Anyway...he told me to alternate between ice and heat every 3-4 minutes, I think. I know it was a very short period of time, but he told me it would confuse the nerve signals.

It sure confused me, but I did it.

I have heard "cold" to reduce the inflammation and swelling of a new injury and "heat" to stimulate circulation and promote healing of an older injury.

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I follow Cindy's rule and add to it; .ice if the skin feels warmer than normal, and hot if the skin is feeling normal tempature. Ice if the pain is sharp, crisp, direct, and hot if the pain is throbbing, bloated, thick.