Heat or Ice? How to Know What’s Right for Pain Relief
- amy45210
- 3 days ago
- 2 min read
Your guide to choosing the right kind of relief when aches and injuries hit.
When you’re dealing with pain, stiffness, or a new injury, the first question that often comes up is: Should I use heat or ice?
It’s a common question—and the good news is that both options can be helpful when used correctly. At Keystone Physical Therapy, we’re here to help you make the right call so you can feel better, faster.
❄️ When to Use Ice
Ice helps reduce inflammation, swelling, and pain, especially right after an injury.
Use ice for:
New injuries (within 48–72 hours)
Swelling, redness, or throbbing pain
Sprains, strains, or bruises
Post-workout soreness (if excessive)
Why it works:Cold causes blood vessels to constrict, slowing blood flow to the area and reducing inflammation and pain.
How to use it:
Apply an ice pack for 15–20 minutes every 1–2 hours during the acute phase
Always use a barrier (like a towel) between the ice and your skin
🔥 When to Use Heat
Heat is best for muscle tightness, chronic pain, or when you want to relax stiff joints and tissues.
Use heat for:
Stiff muscles or joints
Chronic aches (like low back pain or arthritis)
Before stretching or exercise to loosen up
Stress-related tension (neck, shoulders)
Why it works:Heat increases circulation, bringing oxygen and nutrients to the area and helping muscles relax.
How to use it:
Use a warm towel, heating pad, or hot pack for 15–20 minutes
Don’t apply directly to the skin, and avoid using it if the area is swollen or recently injured
⚠️ When to Be Cautious
Avoid ice if:
You have poor circulation or nerve sensitivity
You’re treating a muscle that’s already stiff and needs mobility
Avoid heat if:
There’s visible swelling or redness
You’ve just had a fresh injury (within 48 hours)
The area feels warm to the touch
🧠 Still Not Sure? Let’s Find What Works for You
Pain can be complicated. If you’re not sure whether to grab a heating pad or an ice pack, you’re not alone—and we can help.
At Keystone Physical Therapy, we don’t just treat injuries—we educate and empower our patients. Whether it’s a nagging ache or a recent injury, we’ll work with you to develop a custom plan to heal better and move better.
📞 Need Help Deciding? Let’s Talk.
If you’re dealing with pain and not sure what to do next, reach out to our team. We’ll help you figure out the best next step—and if physical therapy is right for you. Schedule today!
📍 Visit us in Brookfield, WI
📞 Call 262-573-2123
Yorumlar