Heat versus Ice

Choosing the right strategy when it comes to using heat versus ice to treat an injury or pain.

The chances are high that you have probably been in a situation where you wondered whether you should apply heat or ice to an area of pain or injury. This month, we want to share with you what are considered to be the current best practices for treating with heat and ice. You should always ask your doctor if you are unsure, but these are some general principles to follow…

When to use ice:

Injury- Right after sustaining an injury, such as spraining your ankle, the best option is to apply something cold to the site of the injury, as there will likely be swelling due to damage of the tissue. 

Swelling- Even if you did not sustain a specific injury, if you are experiencing any kind of swelling, applying cold is usually the most beneficial approach. 

There are many options for icing: traditional ice packs containing a frozen liquid, gel beads, icy patches. You can also simply throw some ice cubes in a ziplock bag. Or the good ‘ole bag of frozen peas might just be the perfect thing. 

If you do choose to use ice, it’s important to follow the 20-minutes-on-20-minutes-off rule.

This means icing for 20 minutes, removing the ice for 20 minutes, and repeating the cycle. Using this method ensures you do not cause any damage to the tissue by letting the blood vessels constrict to the point where they restrict blood flow to the tissue and cause tissue damage. 

When to use heat:

Muscle Stiffness/Soreness- Whether you are waking up the day after a tough workout, or are on a long road trip, or have simply been sitting at your desk all day long, soreness is something that all of us experience. If you find yourself dealing with muscle stiffness and cramps, heat is your best option, because the heat relaxes the muscles and increases bloodflow to the tissue. 

Chronic Pain - for long term pain, heat is your best option. Heating an area that experiences chronic pain can help promote healing by increasing bloodflow to the tissue and reducing the degree of pain.

Heat can be applied through an electric heating pad, a microwavable heating pad, instant hot packs that you pop to activate, or a hot water bottle. 

It is important to note that heat should not be used during the first 48-72 hours following an injury. Directly after an injury, the best option is ice. However, a long term injury is best treated with heat.

The most important take away is to use ice immediately following an injury, and heat for long term injuries. Although these are the general rules of thumb, it’s important to talk to your doctor about what is best for you, especially if you plan to incorporate heating and icing into your routine on a long term basis.