Ice and heat are both effective treatments for pain and inflammation. But how do you know when to use ice vs. heat for injuries? It’s important to understand which suits you so you can reap maximum benefits.
This article covers the difference between heat and cold therapy and explains when to use ice or heat for pain. It also tells you how to get the most out of each type of treatment.
What Is the Difference Between Ice and Heat Therapy?
Ice or cold therapy primarily helps to reduce swelling by causing blood vessels to narrow. As a result, less blood reaches the affected area and swelling is minimized. Cold therapy benefits also include reducing pain. This makes it an effective treatment for a painful acute injury like a sprain.
On the other hand, heat therapy opens up blood vessels to stimulate blood flow. Tissues become relaxed. Heat therapy is therefore a good way to treat old injuries or chronic conditions. It should not be used on acute injuries, as it could increase swelling and discomfort.
When Should You Use Ice for Healing?
Ice therapy is most effective when used for a new acute injury. That’s because it can numb pain and reduce swelling. You can apply ice to sprains and strains.
You can also use ice to help with blows to any part of the body that may result in swelling or bruising, including sports injuries and falls.
Ice is particularly effective when used in the first 72 hours after an injury.
When Should You Use Heat for Healing?
Heat therapy should be used once any swelling has gone down. This means it’s ideal for older injuries or chronic conditions that cause pain or stiffness.
Chronic conditions that heat helps with include fibromyalgia, arthritis, and chronic back pain.
Heat therapy benefits also include improving circulation and promoting healing. As heat is applied, blood vessels dilate and more blood is introduced to the affected area. As a result, oxygen, white blood cells, and platelets enrich the tissue and trigger healing.
Don’t use heat straight away if you have had a sudden injury. Treat it first with ice and then progress to heat therapy after 72 hours.
How Can You Maximize the Benefits of Ice and Heat Therapy?
It’s important to apply ice or heat properly to avoid injury and fully take advantage of the benefits.
For ice therapy, use a ready-made ice pack or make one of your own by placing some ice cubes in a zip-enclosure bag. Wrap the pack in a layer of fabric before application to avoid ice burns.
Apply your ice pack for up to 20 minutes at a time. You can use ice therapy just after an injury and up to 72 hours afterward.
For heat therapy, you can use a self-heating pad or a pack that you warm in the microwave. A hot water bottle also works well. Check that the heat pack is not too hot before applying it to the affected area.
You can leave it on until it goes cold, around 20 minutes. Remember, heat works best on older or chronic injuries, so don’t use it immediately after hurting yourself.
You can use both ice and heat for different stages of your injury. For example, use ice straight away on a sprained ankle for pain and swelling. After a few days, apply heat packs to improve blood flow and stimulate healing.
It’s also a great idea to combine ice and heat therapy with other treatments, such as manual therapy, to maximize benefits.
Schedule a Session with JAG Physical Therapy
For personalized advice on using ice and heat therapy, schedule a session with JAG Physical Therapy.
Our expert therapists can create a customized treatment plan for you, ensuring that it meets your unique needs.
Contact us for more information, or check out our range of services on the JAG Physical Therapy website.
Learn More About Physical Therapy from JAG PT
- Benefits of Manual Therapy Techniques
- The Importance of Patient Education in Post-Injury Physical Therapy
- How Long Does It Take to See Improvement from Physical Therapy?
- Cupping Therapy and the Athlete