Heat vs Ice: What is Best for Your Pain?

Why does ICE help

• Ice constricts blood vessels, which can reduce inflammation of a recent injury.
• Reducing inflammation can calm down swelling, tenderness, and pain.
• Ice will also temporarily numb the area.

Why does HEAT help?

• Heat increases blood flow by expanding blood vessels.
• Increased blood flow can help relax a tight muscle, restore movement, and reduce pain.
• Heat eases stiffness after inflammation has resolved.

When is the correct time to use ICE?

• Injuries LESS than 6 weeks old.
• Right after an injury occurs.
• After an activity that aggravates a chronic musculoskeletal problem.
• Examples:
  • Strains - pulled muscle or tendons (back, neck, legs, shoulder, etc.)
  • Sprains - stretching of ligaments in joints (knee, ankle, foot, elbow, etc.)
  • Muscle spasms
• Ice may be used for injuries greater than 6 weeks old immediately after increased activity, exercise, pain or swelling.

When is the correct time to use HEAT?

• Injuries GREATER than 6 weeks old.
• Heat is used to loosen up the tight muscles and/or joints before activity.
• Examples:
  • Osteoarthritis
  • Chronic sprains to the ankle, foot, elbow, knee.
  • Chronic strains to muscle.
• Do NOT use heat for the first 48 hours after an injury or exacerbation of a chronic injury. This will increase inflammation, swelling and pain.

Helpful Tips:

• When applying heat or ice, only treat area for 20 minutes at a time.
• Do not apply heat or ice directly to the skin. Use a thin towel between heat or ice and skin to prevent burn.
• Use heat and ice with caution if you have decreased sensation to the affected area, for example, neuropathy related to diabetes.