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After an injury, many people are unsure whether they should use ice or heat. Choosing the right option at the right time can help manage pain, reduce swelling, and support recovery.
Understanding the difference between ice and heat — and when to use each — can prevent making symptoms worse and help the body heal more effectively.
Ice is best for new or recent injuries, especially during the first 24–72 hours. Ice helps reduce inflammation, swelling, and pain by limiting blood flow to the injured area.
Ice is commonly recommended for:
Ice can also be helpful after exercise or physical activity if an area feels irritated or inflamed.
Heat is generally better for muscle tightness, stiffness, or chronic tension. Heat increases blood flow, relaxes muscles, and can improve flexibility and movement.
Heat is often used for:
Heat is usually not recommended immediately after a new injury, as it can increase swelling and inflammation.
How long should I ice an injury?
Ice is typically used for 15–20 minutes at a time, with breaks in between sessions.
How often can I use ice?
Ice can be applied several times a day during the early stages of an injury.
Can I use heat after icing?
Heat is usually introduced later, once swelling has decreased and the injury is no longer in the acute phase.
What if I’m not sure which one to use?
When in doubt with a new injury, starting with ice is usually the safer option.
Ice is best for new injuries and inflammation, while heat is better for muscle tightness and chronic discomfort. Using the right option at the right time can help reduce pain and support healing.
If symptoms persist, worsen, or limit movement, a professional evaluation can help determine the underlying cause and guide appropriate care.