Do you know when to apply heat or ice to an injury?
You’re running errands and unfortunately sprained your ankle. Do you apply heat or ice?
Now, most people will say to apply an ice pack to the injury. But, do all injuries need ice?
Even though ice is the better choice, it is important to understand that heat and cold do different things to your body.
Is it good to put ice on an injury?
Ice is good for an injury or inflammation where tissues are damaged.
If you have a new injury, especially in the first 24-48 hours when swelling is the most intense. You’ll want to use ice for about 10 minutes an hour. This will relieve pain by numbing the affected area and reducing swelling, inflammation, and bleeding.
Make sure you wrap the ice pack so that the coldness is not in direct contact with your skin.
Is heat good for an injury?
Applying heat to an injury brings more blood to the area where it is applied and reduces joint stiffness and muscle spasm.
This makes it useful when muscles are tight. It also reduces inflammation and is good for sore or achy muscles from an intense workout or movement. Heat relaxes muscles and allows blood vessels to expand and deliver more oxygen and nutrients to an injured area. You can use heat for up to 20 minutes an hour. But again, make sure that the heat is not too much for your skin.
If the injury includes open wounds or cuts, avoid heat because it promotes more bleeding
Frequently Asked Questions
When should I use ice instead of heat?
Use ice for acute injuries within the first 48-72 hours, swelling, or sharp pain. Apply for 15-20 minutes at a time. Ice reduces inflammation and numbs pain by constricting blood vessels and slowing nerve signals.
While ice manages symptoms, our gentle chiropractic care addresses root causes of inflammation through proper spinal alignment.
What conditions respond better to heat therapy?
Heat works best for chronic muscle tension, stiffness, arthritis, and pain lasting over 72 hours. Apply heat for 15-30 minutes to increase blood flow, relax muscles, and improve flexibility before stretching or exercise.
Combining heat therapy with Orthospinology adjustments can provide lasting relief from chronic muscle tension in Plano patients.
Can I alternate ice and heat safely?
Yes, contrast therapy alternates 3-4 minutes of heat with 1 minute of ice, repeated 3-5 times. This pumping action reduces swelling while promoting healing. Always end with ice for acute injuries, heat for chronic issues.
Our F3 exam can determine whether your pain stems from alignment issues requiring more than temperature therapy.