Dr W

Heat or Ice?

Ice packs and heating pads are among the most commonly used therapeutic treatments. So which one is the right one to use, ice or heat? And how long
should the ice or heat treatments last?

Ice treatment

Ice is most commonly used for acute injuries. If you have a recent injury (within
the last 48 hours), where swelling is a problem, you should use ice. Ice packs can help minimize swelling around the injury. Decreasing swelling around an injury
will help to control the pain.

Ice may also be used for chronic conditions, such as overuse injuries in athletes.
In this case, ice the injured area after activity. Icing after activity will help control the inflammatory responses. Never ice a chronic injury before activity.

Heat Treatment

Heat should be used for chronic conditions to help relax and loosen tissues, and to stimulate blood flow to the area. Use heat on chronic conditions, such as overuse injuries, before participating in activities.

Do not use heat treatments after activity, and do not use heat after an acute injury (see above). Heating tissues can be accomplished using a heating pad, or even a hot, wet towel. When using heat treatments, be very careful to use moderate heat for a limited time (be careful of burns). Never leave heating pads or towels on for extended periods or while sleeping.

	Ice	Heat
When to use	Use ice after an acute injury or after activities that irritate a chronic injury	Use heat before activities that irritate chronic injuries. Heat can help loosen tissues and relax injured areas.
How to do it	Gel packs, which are stored in the freezer, are excellent sources of ice, especially since they mold to your body and typically don’t burn your skin.	Ointments, such as Biofreeze, are excellent sources for long lasting relief. Also, heating pads or hot towels are both excellent methods.
For how long	Apply ice treatments for no longer that 15 minutes at a time. Too much ice can do harm; it is not “better” to ice excessively.	Apply heat treatment for 20 minutes at a time. Never apply heat while sleeping.