Ice or Heat? The Right Way to Reduce Pain and Inflammation

The Ice vs. Heat Debate

You wake up with a sore neck or back. Do you grab an ice pack or a heating pad? Many people get this wrong—using the wrong therapy at the wrong time can make pain worse instead of better.

When to Use Ice and How to Do It Right

✅ Best for: Acute injuries, inflammation, swelling, and post-workout soreness
✅ The 20-Minute Rule: Apply for 20 minutes on, 40 minutes off to avoid irritating the area and to help circulation
✅ How Ice Works: Cold therapy reduces blood flow to the injured area, limiting inflammation and numbing pain

When to Use Heat and When to Avoid It

✅ Best for: Chronic muscle stiffness, tension, and joint pain
🚨 Never use heat on fresh injuries – Heat increases blood flow, which can make inflammation worse even if it temporarily feels better
✅ Use heat in cycles: 15-20 minutes at a time to relax muscles and improve circulation

🚨 Still Unsure? Get Personalized Care!
Using heat or ice incorrectly can slow healing. Book an appointment to get a personalized recovery plan for your injury or chronic pain!