Ice vs heat



31.10.22



By Free Motion Physiotherapy





Ice and heat therapy can be very beneficial for an injury or managing pain at home, but there is often confusion about when to use which one. Both ice and heat as a treatment technique are excellent at reducing inflammation and pressure and can help reduce the pain felt. The trick is using the correct one at the appropriate time.



What’s the difference?



Other than ice being cold and heat hot, there are key differences in how the body reacts to each and how each is able to soothe pain and injury. Inflammation, swelling and pressure are all part of the healing process and why managing pain can be so tricky. While heat helps relax muscles and stiff joints by improving circulation and increasing blood flow, ice can help reduce inflammation and numb pain by reducing blood flow to the area and limiting swelling.



When to ice it:



Ice is mostly used following an injury or when there is acute pain. A recent injury (<48 hours) causing swelling should be iced regularly to reduce swelling and minimise pain. Ice can dull the pain caused by inflammation and swelling following an injury. You should only keep ice applied for 15-20 minutes. Icing for too long can stiffen up the joints in the area, increasing rather than decreasing pain. Common chronic conditions such as back and neck pain may also feel worse after icing and heat should be used instead.


Ice can be used in chronic conditions such as overuse injuries where icing after an activity can manage the inflammatory response and prevent further damage to tissue.


Keep moving the ice pack around to prevent ice burns and remove it if painful or the tissue is excessively red or pink



When to use heat:



Heat is the best option for relaxing stiff muscles and joints and is very beneficial in relieving chronic conditions such as back and neck pain. It also reduces stress and tension which can be aggravating the pain. Heat improves the circulation which can increase blood flow and promote tissue healing. While there is no time limit for heat use, it is usually effective within 15-20 minutes.


It is advised not to use heat treatment straight after an activity or an acute injury. Heat should be avoided in the presence of swelling and inflammation as it can make it worse by bringing more blood to the area.



The Overall Therapy



Ice and heat are both effective treatment modalities and should be used in the rehabilitation of injuries and pain. Neither of them will lead to full recovery on their own, but they will contribute to reduced pain, inflammation and stress which helps in the recovery process. A full treatment program will usually also include diagnosing the underlying cause, strengthening, and working to correct the cause through rehabilitation of biomechanical movement.



Just remember, “Warm up, cool down.” Apply warm heat before an activity and ice after an activity.



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