When to Ice and When to Heat an Injury

Injured? When to Ice and When to Heat

January 24, 2008

An active life can lead to injuries. When you play hard you are bound to hurt yourself. Sometimes ice is what you need, and other times heat is better. Both methods manipulate blood flow to the injured area and are beneficial in reducing pain as well as speeding the healing process. Heat increases circulation which boosts the supply of oxygen to the area and accelerates the removal of waste products. Ice restricts blood flow which reduces inflammation and numbs pain. To ice or to heat? That is the question.

To learn the answer, read more.

Apply ice no longer than 20 minutes:

Apply heat no longer than 20 minutes:

If you've hurt yourself in the last 48 hours (sprained your ankle or hammered your thumb instead of the nail).
If the area is swollen, ice will decrease the inflammation around the injury which will help control the pain.
Apply ice after surgery to reduce swelling, bleeding, and bruising.
Chronic injuries suffered by athletes such as overused joints like runner's knees should be iced after the activity to reduce inflammation.

If you have chronic pain such as sore, stiff, nagging joint or muscle pain, heat brings new blood to the area to help loosen the tissues which helps them relax.
For chronic conditions such as a tight hamstring, heat the area before you exercise to improve elasticity.

Fit's Tips: If the injury hasn't improved or gets worse after 48 hours make an appointment to see your doctor.

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12 Comments

pebby01 5 years 16 weeks

this is helpful, thanks!

pebby01 5 years 16 weeks

this is helpful, thanks!

behemoth_the_cat 5 years 17 weeks

thanks for the tips :)

behemoth_the_cat 5 years 17 weeks

thanks for the tips :)

aimeeb 5 years 17 weeks

Thanks for this. :)

aimeeb 5 years 17 weeks

Thanks for this. :)

Soniabonya 5 years 17 weeks

hmm... so i should ice my chronic knee pain after i do a run or spin? good to know. i knew i should have worn knee pads in highschool intermural volleyball. i am still feeling the reprecussions :(

Arthur 5 years 17 weeks

I keep a dozen dixie cups filled and frozen in the freezer. when I get back from whatever I've just overdone, i ice it for 10 - 15 min while i cool down. the heating pad is plugged in next to the couch so i can use it when i flip on the tube and flip off the brain.wish i didn't have to get old :(

Arthur 5 years 17 weeks