When to use Heat vs Ice for Pain or Injury?

It can sometimes be confusing whether to use heat or cold when treating sore muscles or an injury. Use ICE for new, sudden injuries and swelling; and use HEAT for muscle stiffness, tension and chronic pain.

Ice/Cold Therapy

• When to use: First 48-72 hours after a new injury, sprains, strains, bruises or tendonitis.

• How it works: Narrows blood vessels to slow blood flow, which reduces swelling, inflammation and pain.

• Swelling and inflammation: Cold narrows blood vessels to reduce swelling, calm angry tissue and numb sharp pain.

• How to apply: Wrap an ice pack in a towel and limit use to 15-20 minutes at a time. Careful not to apply ice or ice packs directly to the skin.

• Avoid when you have muscle stiffness or spasms, poor circulation or before any physical activity.

Heat Therapy

• When to use: Chronic aches and pain, stiff back or joints, old injuries, muscle tightness or spasms, tight shoulders or before exercise.

• How it works: Opens blood vessels to increase circulation, bringing oxygen and nutrients while relaxing tight tissues; reduces joint stiffness and muscle spasms. Do NOT use for the first 48 hours after an injury.

• How to apply: Use a warm compress, a heating pad or a hot pack with a towel barrier for 15-20 minutes. Avoid sleeping on an electric heating pad, and discontinue heat if skin becomes inflamed.

• Avoid when: The area is newly injured, red or swollen, as heat increases inflammation.

What if neither is working to alleviate your pain? Contact a healthcare provider for an exam to get to the cause of your hurt. Call us today for an appointment 978-797-3077.