The Circulation Differences of Heat vs. Ice
Deciding between heat or ice isn’t always a clear choice to make. To pick the better option for the situation, consider what each does to your body.
- Heat brings blood to the injured area and increases your body’s circulation. This can be a good thing when you need blood flow to reduce dull pain or stiffness. However, too much circulation brings inflammation.
- Cold slows down blood flow, causing a drop in circulation. While lower circulation may sound bad, it can be helpful because inflammation decreases as well.
When to Choose Heat
If you have ongoing pain, or your muscles are tight and stiff, choose heat. Think about how you almost never see a pitcher at a baseball game who is not wearing a jacket, even when it’s hot outside. That’s because the pitcher is trying to keep the arm muscles loose and limber.
Hot packs or heating pads give localized heat but for full-body heat treatment, carefully climb in a hot bath or jet tub.
Heat is also helpful before exercising, as it warms up muscles, and can also help if a back or neck injury causes spasms.
However, be careful with heat. Using too high a temperature, or for too long, could cause a burn. Using heat when you’re already hot or have a fever could add stress to your body as it strains to regulate your temperature. Also, if you apply heat immediately after an injury it could swell, slowing down the healing process.
When to Choose Ice
Ice is best for keeping down swelling and reducing pain from a recent injury. While heat and ice can reduce pain, only ice reduces swelling.
You’ve probably used ice packs for injuries in the past– an easy, at-home remedy. However, ice packs can cause frostbite, so put a piece of clothing or a clean washcloth between the ice and your skin. Remember that baseball pitcher in the warm jacket? After the game, that player now has ice packs all over his shoulder to reduce swelling from exercising those muscles during the game.
An ice bath is another option. With an ice bath, the injured part gets immersed in ice-cold water. This ensures the injured area is fully exposed to ice throughout treatment. Do not use this method if you have a skin infection, an open wound or are bleeding.
If you have tendonitis, a ganglion cyst in your wrist or other inflammation in a small area, an ice massage can help. Just take a piece of ice and rub the affected area in a circular motion, careful to keep it moving throughout the process.
Don’t use ice when the area is numb or you’re preparing for physical activity. Icing a tight muscle won’t help either; it will actually make things worse. And if the problem is with your funny bone or another nerve-related issue, ice is not an ideal choice.
How Long for Heat or Ice?
Choosing to warm or cool an injury isn’t the only decision to make. You also need to choose the right amount of time.
When using heat, apply and remove in 15-minute intervals. Use as often as necessary to ease pain and help muscles relax.
How long should you ice an injury? If using an ice pack or an ice bath, 20 to 30 minutes per session is fine. An ice massage, on the other hand, should last no more than 10 minutes. You can apply ice as many times as necessary. However, don’t use ice more than once an hour on the same area.
Heat Vs. Ice: Which Is Best?
Ultimately, there is no universal winner. Which one you should use depends on your needs. In fact, for some injuries, you may find that you need both.
During the early phases of an injury, ice can reduce swelling. It keeps inflammation away and helps your body heal. But once the initial pain passes, heat can help loosen up a stiffened area. It also brings more blood flow, which encourages healing. So don’t be surprised if your provider tells you to use ice for the first 48 hours and then switch to heat.
Don’t take a chance if you’re still unsure whether to use heat or ice. Contact your provider or get urgent care for your illness or injury.
More to Read
- The Most Common Endurance Sports Injuries and How to Treat Them
- Sprain vs. Strain: How to Recognize and Treat Each Injury
- Broken Bones: How to Spot Them and Where to Seek Care
- 7 Tips to Help Your Child Avoid Sports Injury This Season
Medically reviewed by Scott Burger, DO.
