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The Do’s and Don’ts of Ice and Heat

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The Do’s and Don’ts of Ice and Heat

The Do’s and Don’ts of Ice and Heat
May 4, 2021
Aches & Pains

A question we often hear from patients is, “Should I use heat or ice to help my pain?” It’s important to understand that heat and ice can both provide some temporary pain relief, but they are unlikely to treat the source of your pain. For any type of injury, heat and/or ice should be just one part of a more comprehensive treatment plan to address the source of the injury and to also work on prevention.

Rules for Ice:

  • Ice is generally best for an acute injury (such as a sprain) or a new injury (within the last 48-72 hours)
  • Ice can also be used to relieve inflammation or reduce swelling
  • Do not apply ice directly to the skin – always have a thin protective layer like a thin towel or pillowcase to avoid skin damage
  • Ice should be applied for 10-20 minutes per icing session and no more than once per hour. Mark your start time and set a timer so you do not exceed 20 minutes for one session! If the ice feels uncomfortable at any point, take a break
  • In some cases, ice can be helpful for overuse injuries, especially in athletes (muscles or joints). In this case, ice should be used only after the activity, never before

Rules for Heat:

  • Heat works best to treat more chronic types of pain, including arthritis, tightness or pulled muscles. This can include lower back pain or when you feel a tight “knot” in a muscle
  • Mild heat can be used before an activity to help loosen muscles and relax them for better movement. Heat therapy is generally not advised directly after an activity
  • Heat should be applied for 10-20 minutes per session, once per hour. Using heat therapy can feel relaxing, but be careful not to fall asleep! If you are shopping for electric heating packs, consider one with a timer
  • Consider the skin you are applying heat to – heat should not be applied to open wounds, rashes, or to areas with thin skin (particularly in the elderly)

Both heat and ice can be helpful tools in your toolbox when working on managing pain.

If you still aren’t sure what to try or if your symptoms are not being well-managed with heat or ice, contact a Renue Physical therapy location near you for a free 15-minute consultation with an experienced therapist. Our team can help you pinpoint the cause of your pain and recommend a treatment plan that is customized to your specific needs.

Aches & Pains