When you're dealing with pain, swelling, or a new injury, the first question that often comes up is: Should I use heat or ice?
What’s the Difference?
Cold Therapy
Ice helps reduce inflammation and swelling by constricting blood vessels and decreasing blood flow to the injured area. This also reduces pain by slowing nerve impulses. It's best used immediately after an injury or in cases of acute pain, typically within the first 24-72 hours.
To safely apply ice, wrap it in a thin towel to avoid direct contact with the skin. Apply the cold pack for 15–20 minutes at a time, every 2–3 hours during the first 24–72 hours after injury. Stop use immediately if the skin becomes numb, overly red, or discoloured.
Heat Therapy
Heat increases blood flow, relaxes muscles, and reduces stiffness. It’s most effective for chronic pain or old injuries, muscle tightness, joint stiffness or muscle tension—but not immediately after an injury.
Application of heat may involve the use of a warm towel, heating pad, or warm bath. Apply for 15-20 minutes at a time. Ensure the heat is comfortably warm— not hot— to avoid burns.
Both heat and ice are simple, effective tools to manage pain and support recovery—but timing is everything. Use ice for new injuries and heat for chronic pain or stiffness.
Written by Makenna Schuttenbeld
reddeer