Should I Use Heat or Ice?

Patients often ask me whether they should use heat or ice when they are sore or after an injury. New research data comes out regularly, leading to changes in the recommendations.

Here are the latest recommendations, along with valuable insights.

When to Use Ice

In an acute (sudden, recent) injury, such as a sprained ankle or muscle strain, I typically recommend using ice. Ice helps to reduce SOME blood flow to the area to prevent over-swelling.

Pro Tips about Icing:

1. Using ice in the first 48 hours is beneficial, but it is essential not to overdo it, as this can hinder migration of the healing white blood cells to the injured area.
2. Ice is most critical 48-72 hours after the event, when swelling and edema become more dangerous.

When to Use Heat

Heat is most effective for sub-acute (a few weeks to months) injuries and chronic (long-term) pain for:

• The upper and lower back
• Arthritis
• Sore muscles, including after a chiropractic adjustment

Pro Tips about Heat:

1. Moist/wet heat (such as a warm shower or soaking in warm water) is more effective than dry heat (such as an electric heating pad or seat warmer).
2. Most/wet heat penetrates deeper into the layers of the back and neck. The deeper moist heat can also be helpful with sore muscles after an adjustment.
3. Moist/wet heat helps to reduce muscle tension before an adjustment, which often makes the adjustment easier and more comfortable.
4. Avoid moist heat in the acute stages of an injury (the first 24-48 hours) as it can increase inflammation and edema.

Contact us for more information about healing from your injury or chronic condition.

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