A question that people often ask us is, “when should I use ice vs. heat to treat an injury”? With spring sports beginning to take off and people returning to gardening and yard work, injuries are bound to occur. . .

The ice vs. heat debate seems to naturally arise when discussing how to best treat an injury. When a person experiences an acute injury such as a sprain, strain or trauma due to a fall, ice should be the first treatment of choice. With an acute injury, there is pain, swelling, tenderness and sometimes even some internal bleeding at the injury site. Ice should be applied to the injury site for 10-20 minutes with a thin towel or cloth placed between the ice and your skin for comfort. In addition, use the “R.I.C.E.” principle, which stands for Rest, Ice, Compression and Elevation. This is particularly helpful if the injury is to a joint such as an ankle or wrist, which can be elevated above the heart to help decrease the swelling. Ice can be applied to an acute injury several times a day by allowing at least 20-30 minutes between applications of the ice, and this schedule can be continued for 2-3 days.

Now, when do you use heat, or when do you switch to heat from using ice? Heat is used to treat chronic injuries or injuries that are no longer showing signs of swelling or inflammation. Since heat increases the circulation and tissue temperature, it should not be applied to an acute injury. Once the swelling and acute pain has subsided, you can apply heat to the affected area. Heat is ideal to use with tight muscles, stiff joints, or lingering muscle or joint pain. Heat should be applied to the area to be treated for 15-20 minutes, and the skin over the affected area should be checked repeatedly to prevent burns. Never leave a heating pad on while sleeping.

If your pain persists longer than expected (or gets worse), and the use of ice or heat is not helping, the best advice is to seek additional medical assistance from your doctor or physical therapist.