6/20/2023

Ice vs. Heat: Which is Better for an Injury?

When you get injured, you may wonder whether to use ice or heat to treat it. Both have their own benefits, so the best choice for you will depend on the type of injury and your individual needs.

Ice is typically used for acute injuries, such as sprains, strains, and bruises. It helps to reduce pain, swelling, and inflammation. Ice also numbs the area, which can help to make it more comfortable.

Heat is typically used for chronic injuries, such as arthritis and tendinitis. It helps to increase blood flow to the area, which can help to reduce pain and stiffness. Heat also relaxes muscles, which can help to improve range of motion.

How to use ice or heat

Ice should be applied for 20-30 minutes at a time, several times a day. You can use a bag of frozen peas, a cold pack, or an ice pack. Make sure to wrap the ice in a towel to protect your skin.

Heat should be applied for 15-20 minutes at a time, several times a day. You can use a heating pad, a hot water bottle, or a warm compress. Make sure to not overheat the area.

When not to use ice or heat

Ice should not be used on open wounds or on areas of the body that are numb or tingling.

Heat should not be used on areas of the body that are red, swollen, or hot.

Here are some additional tips for using ice or heat:

• Start with a cool or warm temperature and gradually increase the heat or coldness as needed.

• Sometimes alternating between ice and heat. Try 5 minutes of ice, followed by 5 minutes of heat, repeat this cycle once or twice. Be sure to end with heat. 

• Listen to your body and stop using ice or heat if it feels too uncomfortable.

• If you have any concerns, talk to your doctor.