Heat or Cold? RC Pain

[JustinASU]

I am experiencing severe RC pains, or at least I think the pain is coming from my right RC. It started after a heavy incline press on Wednesday. I've been using heat on it, but I've seen no improvement in the pain. Would a cold compress be more appropriate?

[WestsideWarrior]

Oh no. DO NOT put heat on it. That will only hurt it more. Use RICE, Rest Ice Compression Elevation. and go see a doc.

[Davor]

I'll disagree with that. Ice is good when you have just injured yourself, like when you sprain an ankle, you would ice it immediately and for a few days after.

After that you want to put heat on it not ice. Ice will stiffen your joint and actually make you hurt yourself more if you're using it. Justin, before your workouts put heat on it and warm up by jogging and doing many warm-up sets. After your workout put ice on it.

Then keep using heat whenever you can, heat promotes healing by bringing blood to the heated area.

Your injury isn't that fresh anymore so I would stop with the ice. You should have iced it immediately after and a couple days from the injury.

[the doc]

heat for warm up - cold, elevation for afterwards