There is often confusion about whether to use ice or heat after an injury. Both are simple yet powerful tools to help with recovery, but only when used at the right time. Here is a simple guide to help you determine which one your body needs for optimal healing.
When to Use Ice (Cold Therapy)
- Use ice for: New and acute injuries (within 48–72 hours), swelling that is warm to touch, or high grade pain.
- Why it helps: Ice reduces swelling and numbs pain by slowing blood flow to the injured area.
- How to apply: Apply for 10 minutes using a wrapped cold pack, every few hours as needed. Never apply ice directly to skin.
- Be Careful Of: Frostbite/ice burn, prolonged use, or reduced sensation.
- Do NOT use ice if you have: poor circulation, nerve damage, Raynaud’s disease, open wounds, or fragile skin.
When to Use Heat (Warm Therapy)
- Use heat for: Muscle stiffness/tightness, injuries after 48-72+ hours, or chronic pain.
- Why it helps: Heat increases blood flow to help speed up recovery. It also relaxes muscles, improving flexibility.
- How to apply: Apply heat for 15–20 minutes using a warm towel or heating pad. Avoid hot or prolonged exposure. Repeat every few hours as needed.
- Be Careful Of: Burns, swelling, or falling asleep with heat on.
- Do NOT use heat if you have: a new injury, open wounds, poor circulation, decreased sensation, fever, or infection.
Quick Guide:
| If you injury is: | Use: |
| New, swollen/warm, or red | Ice |
| Chronic, tight, stiff, or sore | Heat |
When to See a Physiotherapist
See your Physiotherapist if pain or swelling lasts more than a few days, movement is limited, or you experience numbness or weakness. They can guide you safely on when to use ice or heat and create a recovery plan.
Disclaimer: This information is for general education and does not replace professional medical advice. Always consult your physiotherapist or doctor for individual guidance.
About the Author:
Irene Chau
Registered Physiotherapist, Certified Pelvic Floor Physiotherapist