But when should you use each one?
In truth, there are good times for ice and good times for heat.
Inflammation causes the injured area to become red, swollen, hot, and extra painful.
This isnt fun to experience, but its how the healing process begins.
The swelling brings extra immune cells to the area to get the repair work started.
Swelling can also make the body part stiff, which may be somewhat beneficial for protecting the area.
And the pain can result in you naturally giving the injured area some rest.
But that doesnt mean that inflammation is always good.
If the swelling is extreme, it can cause more damage.
In those first few hours to days after an injury, icecan be helpful to control that potential overreaction.
There are downsides to ice, of course.
Ice can alsoincreasepain for some injuries, especially muscle soreness, cramps, or knots.
It tends to make stiffness and muscle cramps worse.
You also need to be careful with the ice.
Cooling the area is good; giving yourself frostbite is not.
If the skin is numb, take the ice pack off for 20 minutes or so.
Never let yourself fall asleep with an ice pack on.
The increased blood flow can promote healing.
Heat can also reduce soreness and stiffness in muscle injuries.
If your back muscles are sore after a heavy deadlift workout, heat will feel great on your back.
This isnt a bad rule, but theres nuance to it.
First of all, how long is that initial period where you should ice it?
That will depend on the injury.
For some, its just a few hours long.
For others, especially more serious injuries, it may indeed last several days.
If so, its ice time.
If not, you’ve got the option to probably move on to heat.
Another important consideration is whattypeof pain or injury youre dealing with.
A few examples:
Recently pulled or torn muscle: ice, because its an acute injury.
Recently sprained ankle or other joint: ice, same idea.
Sore muscles after exercise: heat, to relax and soothe them.
Muscle spasms or cramps: heat, same idea.
Trigger points or knots in muscle: heat.
Back pain: often responds better to heat, because its usually muscle related.
Anything sensitive, hot, red, or swollen: ice, to take the edge off that inflammation.
As a very general rule, you could go with your gut.
You couldntpayme to ice them.
All of this advice is for minor aches and pains, by the way.
Sometimes, injuries can be more complicated than what these simple rules account for.
You dont want to sit around icing that sprained ankle if it might actually be broken.
