Ice vs. Heat: Which One Should You Use?
At SB Physio, one of the most common questions patients ask us is: “Should I use ice or heat?” The answer depends on what your body needs in the moment. Both can help with pain and recovery, but they work in very different ways.
When to Use Ice 🧊
Ice is generally best for acute injuries and inflammation. Think about situations where something just happened—like a sprained ankle, a pulled muscle, or post-surgical swelling.
How it works: Ice reduces blood flow to the area, helping minimize swelling and inflammation.
When to apply: Within the first 24–72 hours after an injury or after intense activity that causes soreness/swelling.
How to use: Apply for 15–20 minutes at a time, with a thin layer (like a towel) between the ice and your skin.
When to Use Heat 🔥
Heat is usually best for stiff, tight, or sore muscles. It helps relax tissues and increase circulation, which can improve mobility and decrease muscle tension.
How it works: Heat opens up blood vessels, increasing blood flow and promoting tissue relaxation.
When to apply: Chronic pain, muscle tightness, or stiffness (like in the back, shoulders, or neck). Great for warming up before activity.
How to use: Use a heating pad or warm towel for 15–20 minutes. Avoid applying heat to a freshly injured area that’s swollen.
Ice vs. Heat: Quick Guide in Plain Language
When deciding between ice and heat, the rule of thumb is simple: ice calms things down, heat loosens things up. Ice is best within the first 48 hours of an acute injury such as a sprain, strain, or any situation involving swelling and inflammation. By reducing blood flow, ice helps limit swelling and eases pain in the early stages.
Heat, on the other hand, works better for ongoing or chronic issues. It increases blood flow, relaxes tight muscles, and reduces stiffness. That makes it especially useful for conditions like chronic back or neck pain, arthritis stiffness without swelling, or general muscle tension.
If you’re dealing with muscle soreness after activity, either option may help — ice if there’s inflammation or heat if stiffness is the bigger issue. The key is to avoid heat immediately after a fresh injury (it can worsen swelling) and not to leave ice on too long (which can slow healing).
Key Takeaways
Ice = Calm inflammation and swelling.
Heat = Relax tight muscles and improve mobility.
Don’t use heat right after a new injury—it can make swelling worse.
Don’t apply ice for too long—it can irritate skin and slow healing.
Still Unsure?
Every body is different. If you’re not sure whether ice or heat is right for you, talk with your SB Physio physical therapist. We’ll guide you based on your injury, stage of healing, and activity goals.
Disclaimer: The information provided in this blog is for educational purposes only and should not be taken as medical advice. Ice and heat are general wellness tools, not medical diagnoses or treatments. Results may vary, and safety precautions should always be taken. Please consult a licensed healthcare provider or physical therapist for personalized recommendations.
