Ice and heat serve different purposes when it comes to treating an injury.
Icing and heating an injured area is not a one-way street; the two complement each other and often work hand in hand when it comes to recovering from an injury. Doing both while in recovery and upcoming participation may help avoid injury in the future.
When to Ice
Icing an injury typically takes place immediately after the injury occurs. Using a cold compress or ice pack on a strained muscle can decrease inflammation and numb pain in the area. Icing is effective at reducing pain and swelling because the cold constricts blood vessels and decreases circulation to the area.
For example, if an athlete rolls an ankle in a volleyball match an immediate application of ice will cut down on long-term swelling and potentially lessen recovery time.
How to Ice
Ice injuries for 20 minutes at a time, with 20 minute breaks in between sessions. There is no long-term timeline for icing. If desired, the volleyball player mentioned earlier could ice the injured ankle after every practice and game to alleviate potential soreness.
Icing isn't limited to an ice pack or frozen bag of peas. Different types of ice treatment will cater to different types of pain, including:
- Cold whirlpools allowing for submersion of large parts of the lower body
- Cold wraps over the eyes, forehead and temples to relieve the pain of migraine headaches
- Bags of ice often available in athletic settings for quick treatment following injury
When to Heat
Heat treatment is never done for a sudden injury, such as a collision on the court or a bike crash. Heat is typically used during the recovery process. Heating the injury immediately after it happens may cause further damage.
Heating a sore or injured muscle increases blood flow and metabolic activity which leads to a loosening of muscle tissue. Warming an injured area relaxes stiffness and relieves pain in aching joints, such as those affected by arthritis.
Regularly heating before a practice or game can also help with avoiding stiffness as warm-ups transition into performance. This will also loosen up the muscles to avoid injury or soreness. For example, heating a shoulder prior to and while pitching in a baseball game may help contribute to a longer time spent on the mound.
How to Heat
Heating pads are the most common form of heat treatment, but there are a few methods you can use depending on what kind of heat you need.
- 15-20 minutes should be the target duration
- Moist heat can be achieved by taking a warm shower or bath.
- Heated whirlpools offer relief from joint pain or total-body soreness.
- Placing a heat wrap around the neck may also reduce spasms that contribute to migraines or headaches.
DIY Ideas for Cold and Hot Packs
DIY Cold Pack
- 1 quart or 1 gallon plastic freezer bags (depending on how large you want the cold pack)
- 2 cups water
- 1 cup rubbing alcohol or 1 cup dish soap
Directions: Fill the plastic freezer bag with 1 cup of rubbing alcohol or 1 cup dish soap. Add 2 cups of water. Remove as much air as possible out of the freezer bag before sealing it shut. To avoid leakage, put the bag and its contents inside a second freezer bag. Freeze for at least an hour. During use, place a towel between the cold gel pack and bare skin.
DIY Hot Pack (Dry Heat)
- Something cloth as a container (sock, small pillow case, fabric)
- 4-6 cups of filling (e.g. uncooked rice, flax seed, buckwheat, oatmeal)
- Sewing materials
Directions: Fill your cloth container with the filling material. Sew the container shut, or tie it off if you're using a sock. If desired, add soothing aromatherapy. Microwave the container for 1-3 minutes. Test warmth before applying to avoid burns.
Sports and Fitness;Illness and Injury Orthopaedics
FAQs
“Ice is a great choice for the first 72 hours after an injury because it helps reduce swelling, which causes pain. Heat, on the other hand, helps soothe stiff joints and relax muscles. However, neither option should be used for more than 10 to 15 minutes at a time.”
How do you know if an injury needs heat or ice? ›
After an acute injury, ice should be used to minimize swelling for the first two to three days. After this period, heat can be used to increase blood flow and assist the natural healing process. Applying heat too early may cause additional swelling by increasing blood flow to the injury.
Should you use ice or heat pack for injury? ›
As a general rule of thumb, use ice for acute injuries or pain, along with inflammation and swelling. Use heat for muscle pain or stiffness.
Why is ice no longer recommended for injuries? ›
Recent studies have now identified that the use of cold therapy for acute soft tissue injuries is no longer recommended, because the reduction of inflammation may also delay healing. It is now recognised that inflammation is necessary to promote healing. Swelling is desired for healing well!
When to switch from ice to heat? ›
After the first three days – or 72 hours – swelling should have peaked, and you can begin to use heat. But not on all injuries. “For aches related to bones or joints, ice is still a good treatment option,” Jake said. “Heat is most beneficial with soft tissues and your back.
Does heat speed up healing? ›
Applying heat can help alleviate stiffness, promote healing and provide a comforting sensation. This increased circulation can bring more nutrients and oxygen to the area, helping it to heal faster.
Does icing speed up healing? ›
Icing an injury has been conventional wisdom for a long time. While it can help reduce pain and inflammation, ice doesn't speed up healing.
What's better for healing ice or heat? ›
“Ice is a great choice for the first 72 hours after an injury because it helps reduce swelling, which causes pain. Heat, on the other hand, helps soothe stiff joints and relax muscles. However, neither option should be used for more than 10 to 15 minutes at a time.”
Does heat help swelling go down? ›
Using the ice helps to narrow blood vessels and keeps swelling down. People who often exercise should use ice after working out, not heat. Ice will help reduce any swelling from a grueling workout routine. Heat, on the other hand, can increase swelling and prevent muscles from healing.
Should you put heat on a bruise? ›
Apply a warm compress: After two or three days, you can apply heat to promote blood circulation in the healthy blood vessels around the bruise. Try to apply it for 15 minutes three times a day. At this time, the hot compress dissolves the bruise faster. However, applying heat too soon can have the opposite effect.
After the First 48 Hours. It is generally not recommended to ice an acute or recent injury after the first 48 hours. At this point, you may be better off protecting the area and starting to move the joint or muscle in a pain-free range.
What is better for knee pain, heat or cold? ›
This makes it easier for oxygen and nutrients to reach your painful joints. Heat helps loosen tight muscles and joints and relieves pain and muscle spasms. If you have swelling, it's best to use ice for 24 hours, then switch to heat. If swelling isn't a problem, it's fine to use heat when you first notice knee pain.
What is the best treatment for a soft tissue injury? ›
Initial treatment includes stopping the activity that caused the fracture, elevation, ice, and anti-inflammatory medicine. Continued treatment includes rest, decreasing weight-bearing on the affected area, shoe inserts or braces, and possibly cast immobilization.
Why ice first then heat? ›
To achieve therapeutic results, you must do this in a very specific way. The key is to ice for 20 minutes, causing the vessels to narrow, and then heat for 15 minutes, causing the vessels to dilate. This acts as a pumping mechanism to the inflammation, pushing it away from the injured area.
Is heat good for torn ligaments? ›
Heat is beneficial in increasing muscle and ligament flexibility and may help reduce athletic injuries, but cold treatment may have the opposite effect.
How soon after icing can you apply heat? ›
So, you alternate between both! After the initial cold treatment following the injury (around 10 to 20 minutes), you can switch to the heat treatment. It's hard to say exactly how many times you should alternate, or how long you should have in between heat and cold treatments.
How do you know whether to use heat or ice? ›
“Ice is a great choice for the first 72 hours after an injury because it helps reduce swelling, which causes pain. Heat, on the other hand, helps soothe stiff joints and relax muscles. However, neither option should be used for more than 10 to 15 minutes at a time.”
How do I know if I need heat or ice for back pain? ›
The short answer: Start with ice when your back hurts after a minor injury. Cold therapy helps most right after you experience pain and up to the first 2 days. Afterward, heat will likely give you more pain relief. Plus, heat will help with stiffness and loosen up your muscles and joints.
Does inflammation need heat or ice? ›
When an injury or inflammation, such as tendonitis or bursitis occurs, tissues are damaged. Cold numbs the affected area, which can reduce pain and tenderness. Cold can also reduce swelling and inflammation.
When to use a hot or cold compress? ›
Heat boosts the flow of blood and nutrients to an area of the body. It often works best for morning stiffness or to warm up muscles before activity. Cold slows blood flow, reducing swelling and pain. It's often best for short-term pain, like that from a sprain or a strain.
