In this blog, I’m going to discuss when you would not use ice or heat, and why you would use these modalities. This blog is for education purposes only.

Ice and heat can both help to reduce pain and are cost-effective pain reliving tools.

It is important to know when you should NOT use ice or heat. So if you have impaired circulation, an infection or an open wound, you should avoid using ice or heat. This is not an exhaustive list and I would recommend speaking to a medical professional prior if you are unsure.

Why would you use these?

The main reasons why people consider using ice or heat is for pain relief or increased tissue healing. Let me explain more…

When it comes to tissue healing, unfortunately ice or heat are unlikely to improve your recovery. This is supported by the research, or lackof. There are some YouTube videos that suggest icing actually impairs or delays recovery based on a study titled, “Heat and ice do have risks, but are unlikely to be harmful when applied appropriately for short durations.” The recommendation against ice may be appropriate if you simply stop and rest because movement can positively have an impact on healing.

For example, if you have sustained an ankle sprain, you may want to temporally reduce weight-bear activities to help protect the injured tissues. However, some movement within pain-free tolerance i.e. ankles circles or ankle pumps are beneficial to improve function and reduce swelling.

Same applies if you hurt your shoulder. You would temporally avoid the activities that aggravate it to help protect the injured tissues. However, moving as much as able within pain-free tolerance i.e. shoulder swings or active-assisted shoulder range of movement exercises are great for improving function and reducing swelling.

In the acute stage (in the first few days) you may want to use ice or heat. You could use ice for pain relief. Or if a warm shower or using a hot water bottle feels better for you, then heat could be the better option to reduce your pain.

An example could be if you have slept funny and have a stiff neck, struggling to turn to a side and is painful, heat could help to ease it. There is no right or wrong, it is whichever feels better for you.

Summary

-As long as it is safe to do so, you can use either.

-Ice or heat will not increase tissue healing, but one can be better than the other for pain relief, which is down to your preference.

-It is important to note that in some cases, you may alternate between ice and heat for the most effective results. This is commonly referred to as the contrast therapy, where ice and heat are alternated in cycles

-Generally, either can be used for 20 minutes on, 40 minutes off – ensure that you are using a protective layer to avoid skin burn.

-Swelling vs Tightness: Ice works wonders for swelling and inflammation, whereas heat is best for soothing “tight” muscles