Should I Use Ice or Heat For My Pain?

 

This is one of the most common questions we get, and the answer depends on your symptoms. A general rule of thumb is to use ice for new injuries and heat for old, stiff pain.

 

Ice Therapy

 

Ice, or cold therapy, is best used to reduce inflammation, swelling, and pain immediately after an injury. The cold constricts blood vessels, which limits blood flow to the injured area. This is why it's most effective for acute injuries, such as sprains, strains, or a new bruise.

A good rule of thumb is to apply ice if there is visible swelling. However, if the swelling is minimal, we often recommend using Kinesiology Tape instead. Kinesiology Tape is a great tool for helping to manage swelling over the next 24-48 hours while still allowing you to move freely. If you apply ice, be sure to wrap the ice pack in a towel and apply it for 15-20 minutes at a time, never placing it directly on your skin.

 

Heat Therapy

 

Heat is used to increase blood flow to an area, which helps relax tight muscles and promote healing. It is most effective for chronic pain, muscle soreness, or stiffness. Heat should not be used on new or swollen injuries, as it can increase inflammation. You can use a heating pad or a warm compress for 15-20 minutes at a time.

 

Red Light Therapy

 

While ice and heat are go-to treatments, red light therapy offers another way to manage pain and promote recovery. This advanced treatment uses low-level light to stimulate your body's natural healing processes. Unlike ice or heat, it works at a cellular level to reduce inflammation and promote tissue repair. It can be beneficial for both acute and chronic issues but is typically used after the initial, acute phase of an injury (the first 48 hours) to speed up recovery.