When to Use Ice Verses Heat

Heat vs. Ice: Which is Best for Your Injury?

When you experience an injury, knowing whether to apply heat or ice can help speed up recovery. But when should you use each? Here’s a guide on how to use these treatments effectively:

When to Use Ice:

Ice is typically the go-to treatment for new or acute injuries. These are injuries that happen suddenly, like sprains, strains, or bruises. Here’s why ice works best:

• Reduces Swelling: Ice constricts blood vessels and decreases blood flow to the injured area, limiting swelling and inflammation.
• Numbs Pain: The cold temperature helps reduce the sensation of pain, offering immediate relief.

Examples of When to Use Ice:

• A rolled ankle while jogging
• A pulled muscle during a workout
• A bruise after a fall

How to Apply Ice:

• Apply an ice pack, a bag of frozen vegetables, or a cold gel pack wrapped in a cloth to the injured area. Ideally, the cloth should be slightly damp.
• Keep the ice on for 15-20 minutes.
• Repeat the process every 1-2 hours in the first 48 hours after injury.

When to Use Heat:

Heat is beneficial for long-term, chronic conditions and for relaxing stiff or sore muscles. Here’s why heat works:

• Increases Blood Flow: Heat expands blood vessels and improves circulation, helping sore or tense muscles relax.
• Relieves Stiffness: It is especially useful for conditions like arthritis or chronic back pain, where the goal is to ease tension rather than reduce swelling.

Examples of When to Use Heat:

• Sore muscles after exercise
• Chronic pain from conditions like arthritis or tendonitis
• Muscle stiffness from sitting at a desk all day

How to Apply Heat:

• Use a heating pad, warm towel, or hot water bottle.
• Apply heat for 15-20 minutes at a time. Make sure the temperature is warm but not scalding.
• Avoid using heat on a fresh injury as it can worsen inflammation.

Combining Ice and Heat:

Sometimes a combination of both treatments is the best solution. For example, you might ice an injury in the first 24-48 hours to control swelling, and then use heat to relax stiff muscles and increase flexibility during the healing phase.

Key tip:

• Use ice first to reduce swelling, and heat later to promote blood flow and relax muscles.

The easiest way to remember how to treat NEW injuries – think RICE!

• Rest
• Ice
• Compression (with a bandage)
• Elevation (raise the injured area above heart level)

When to Seek Professional Help:

If you’re unsure which method is right for your injury, or if you experience any of the following, consult one of our PROTx healthcare professionals:

• Severe pain that doesn’t improve with treatment
• Persistent swelling after a few days
• Numbness or tingling in the injured area

At our PROTx clinics, our therapists use both ice and heat. For example, a physiotherapist might use ice prior to applying Laser Therapy as some research shows this makes it more effective. Meanwhile, a massage therapist may use heat to warm up soft tissues before treatment.

Hope this information helps you heal faster!

Message us with your therapy-related questions anytime using the Contact Us page!