One of the most commonly asked physical therapy questions is, “Should I use heat or ice on my injury?” Both heat and ice can have pain-relieving effects if used appropriately and sometimes it may be ideal to use both. For instance, some individuals might heat up a chronically painful area before activity and ice it down after activity to decrease soreness. Both can be applied throughout the day, but you should allow 45 – 60 minutes between applications to avoid skin burn or frost bite.
What it does…
Heat increases blood flow and can help to relax and loosen tissues.
When to use it…
Heat is often used on areas that have been bothersome for some time or before participating in activities to avoid injury.
Examples of injuries requiring heat…
Tight backs and stiff legs typically respond favorably to heat before physical activity.
What it does…
Ice decreases blood flow and is often used to minimize swelling, inflammation, and irritation.
When to use it…
Ice is typically used on new injuries and swollen areas.
Examples of injuries requiring ice…
Back pain, which is caused by nerve irritation or inflammation, responds to ice better than to heat. A newly sprained ankle should be iced to decrease swelling and inflammation. Ice is also used after surgeries and can be used indefinitely to minimize pain and inflammation.
This is a general overview of the role heat and ice can play in the management and prevention of injuries. It is always advisable to consult your physical therapist before treating an injury.
Still have questions about heat vs. ice? Feel free to leave a comment below. We are happy to answer any questions you might have about this topic.