Is It Better to Ice or Heat an Injury?

Written By Andrew Adel Ishak

When you’ve just rolled an ankle or woken up with a sore back, the first question is often: Should I use ice or heat? At Brighton Physiotherapy Clinic, we get this question daily — and the answer depends on the type and timing of the injury.

In this blog, we’ll break down when to use ice, when to use heat, and how to apply both safely and effectively.

When to Use Ice (Cold Therapy)

Ice is best used for acute injuries — those that are new, inflamed, or swollen.

✅ Use Ice For:

  • Sprains and strains (within the first 48–72 hours)

  • Swelling or bruising

  • Sharp or sudden pain

  • Post-surgical recovery (as directed by your doctor or physio)

❄ Why Ice?

Cold therapy reduces blood flow, which can help control inflammation and numb sore tissues. It acts as a natural painkiller during the early stages of an injury.

⏱ How to Apply Ice:

  • Use an ice pack wrapped in a towel (never apply directly to the skin).

  • Apply for 15–20 minutes at a time.

  • Repeat every 2–3 hours in the early stages of injury.

When to Use Heat (Heat Therapy)

Heat is most beneficial for chronic pain or muscle tightness, not for new injuries.

✅ Use Heat For:

  • Stiff joints or muscles

  • Chronic back or neck pain

  • Arthritis

  • Muscle spasms or tightness

🔥 Why Heat?

Heat therapy increases blood flow, which helps relax muscles, reduce stiffness, and improve mobility. It’s great before stretching or activity to help warm up tight tissues.

⏱ How to Apply Heat:

  • Use a heat pack, hot towel, or warm bath.

  • Apply for 15–20 minutes.

  • Avoid using heat if there’s swelling, bruising, or broken skin.


What About Alternating Ice and Heat?

Contrast therapy (switching between ice and heat) can be useful for chronic conditions like tendonitis or to promote recovery in certain rehab programs. Always consult your physiotherapist first to see if this is right for you.

When to Seek Physiotherapy Help

If pain or swelling doesn’t improve with basic ice or heat treatments, or if you’re unsure which approach is best, book a session with one of our physiotherapists. We can assess your injury and tailor a treatment plan that supports healing and prevents further damage.

Still not sure whether to ice or heat?
Contact Brighton Physiotherapy Clinic for expert advice on managing your injury safely and effectively.

Andrew Adel Ishak