Most of us have experienced a pulled muscle, tender joint, or nerve pain resulting from exercise. But should you apply ice or heat to your injury? This is a common question I hear from my clients, so I wanted to clear up the confusion. Typically, ice is the best option for an acute injury because it constricts blood vessels, which helps reduce swelling, inflammation, and numbs pain. Heat, on the other hand, promotes blood flow to the site, which helps soothe aching joints and tight muscles. Sometimes, an injury will benefit best from a combination of ice and heat. Let us delve into the dilemma in a little more detail.
This post contains affiliate links, which means I get commissions for purchases made through links in this post, at no extra cost to you. More info.
Meanwhile, check out this inexpensive, top-selling 2-pack reusable heat/ice packs on Amazon:
Reusable Hot/Cold Packs: $16.95
- 2x soft gel packs can be heated in microwave or frozen in freezer
- Adjustable straps allows you to wear them securely
- Comfortable and flexible design for use on any body part
Ice
Ice should be applied to a fresh injury (as soon as possible), especially where swelling is a symptom. Icing will not speed up the healing process, but it can help prevent further injury to the area. The cooling effect will help reduce inflammation, muscle spasms, internal bleeding, and bruising. And the intense cooling can ease pain instantly, in some cases more effectively than pain medication. Be careful not to leave ice on an injury for prolonged periods of time as it may cause skin, tissue or nerve damage. Apply for 10-20 minutes, and then take a 10-20 minute break. If uncomfortable, you can use ice for a shorter time period and lessen the break in-between applications. If you do not have an ice pack, simply grab a bag of frozen vegetables from your freezer. A bag of peas or rice can easily be molded around the injury site.
Heat
Heat is best for a chronic injury, which is an injury that develops slowly and has lasted for more than 48 hours, such as muscular pain caused by overexertion. If you have suffered a muscle strain or pull, a stiff joint or arthritic pain, then heat will open the blood vessels and allow more oxygenated blood to access the area, which will speed healing, relax tissues, and offer relief. Apply heat in 20-minute intervals when using a heating pad or hot water bottle. Be cautious and use a moderate heat to prevent burning. Alternatively, applying a muscle rub will cause similar benefits, as will taking a hot bath or using a heated towel.
Ice and heat
A combination of cold and heat can help a freshly injured muscle, such as a sprain or strain. The ice helps reduce swelling and will instantly assist in numbing any pain, and the heat will relax the muscle and address soreness, stiffness, and healing. For optimum results, ice for 20 minutes so the blood vessels narrow, and then apply heat for 15 minutes to cause the vessels to dilate. Alternate as needed. It is recommended that you finish the therapy with ice to ensure inflammation is minimalized.
Conclusion
Ice therapy is most effective when applied early and frequently, within 48 hours after an acute injury. Use ice as soon as an injury occurs, and the cooling will help decrease swelling and prevent further damage. Icing should not be used after two-three days, because it can increase stiffness. After 48 hours, heat can be applied to increase blood flow, relax the injury site, and assist the natural healing process. Do not use heat immediately on acute injuries that are non-muscular, because that extra heat can increase inflammation and delay proper healing. Apply both ice and heat as soon as possible to a muscular injury, and alternate as required.
I have done the research for you and highly recommend this top-selling, low-priced 2-pack reusable heat/ice packs on Amazon:
Reusable Hot/Cold Packs: $16.95
- 2x soft gel packs can be heated in microwave or frozen in freezer
- Adjustable straps allows you to wear them securely
- Comfortable and flexible design for use on any body part