When dealing with pain, swelling, or muscle soreness, one of the most common questions we hear in physical therapy is, “Should I use ice or heat?”
Both cold and heat therapies can be incredibly effective—but using the right one at the right time is key to speeding up recovery and avoiding setbacks. Here's a simple guide to help you know when to reach for the ice pack and when to warm things up.
Use Cold Therapy (Ice) For:
Acute injuries and inflammation
Cold therapy is best within the first 48–72 hours after an injury, especially if there is swelling. It works by constricting blood vessels, which helps reduce inflammation and numb the area to relieve pain.
Ideal for:
Sprains and strains
Swelling or bruising
Post-surgical recovery (as directed by your PT or doctor)
Tendonitis flare-ups
After intense exercise to prevent soreness
How to use:
Apply an ice pack wrapped in a towel for 15–20 minutes at a time.
Repeat every 1–2 hours as needed during the acute phase.
Avoid direct contact with skin to prevent frostbite.
Use Heat Therapy For:
Chronic pain or muscle tightness
Heat helps relax muscles, improve circulation, and ease stiffness. It’s great for warming up before activity or for ongoing pain conditions that don’t involve active swelling.
Ideal for:
Muscle soreness and tension
Stiff joints (like arthritis)
Chronic back or neck pain
Warm-up before stretching or rehab exercises
How to use:
Apply a warm towel, heating pad, or hot pack for 15–20 minutes.
Use before physical activity or at the end of the day to unwind tight muscles.
Make sure the heat is warm—not hot—to avoid burns.
Important Tips:
Don’t use heat on a new injury—it can make swelling worse.
Don’t use ice long-term for chronic stiffness—it can reduce mobility.
When in doubt, or if your symptoms are getting worse, talk to your physical therapist.
Let Us Help You Recover Safely
Knowing when to use cold or heat is just one part of the recovery puzzle. If you’re dealing with an injury or chronic pain, our team of physical therapy experts can create a personalized treatment plan to help you heal faster and feel your best.
Call us today at 480-785-5415 to schedule an appointment!