Heat or ice?

When should you use heat vs ice? Let's break it down….

Ice is typically used for the acute stage of an injury which spans the first 3-4 days. It helps to decrease inflammation by restricting blood flow and numbs pain. 

After this acute stage, it’s best to begin alternating heat and ice in succession for the next couple days. For example: 5 minutes of ice followed immediately by 5 minutes of heat and continuing for a couple rounds ending with heat. This technique pumps blood in and out of the area which is great for moving inflammation and bringing nutrients to the injury site.

Heat is great for any aches and pains that persist after the acute stage as well as chronic pain. It helps joint pain and muscle stiffness by bringing blood to the region making the muscles and joints more pliable. Heat helps muscle spasms and arthritis pain. 

Remember, this is just a general guideline and sometimes a situation will require a different approach. If you're ever unsure or would like some guidance please feel free to reach out via phone, email, or text. I’m always happy to help.