Ice versus heat is a never-ending debate in sports medicine.
Both modalities can help you treat injuries, pain, and stiffness. But, there’s a lot of B.S. and misinformation out there. Here’s what you need to know, from Dr. Jake Shores Chiropractic Neurologist in Park City, Utah
When to use ice
After a new injury, use ice for the first 72 hours to reduce swelling.
This advice applies to acute muscle and joint injuries.
Use ice NO MORE THAN 20 MINUTES PER HOUR. More is not better.
When to use heat
Use heat to treat chronic muscle problems, like soreness and stiffness.
Also use heat for arthritis, but NOT when you’re in an acute flare-up.
Use heat NO MORE THAN 20 MINUTES PER HOUR. Again, more is not better.
Fine Points
When in doubt, experiment to see whether ice or heat feels better.
Only do “contrast therapy” (interchanging heat and ice) under professional supervision. The temperature changes can stress your muscles out and make the problem worse.
Protect your skin with a t-shirt or towel to prevent burns and frostbite (yes, it happens).
If you are recovering from a surgery, FOLLOW THE SURGEON’S ORDERS.
Questions? Still in pain? Use the button below to book a phone consult, and we’ll sort it out.
Dr. Jake Shores
Chiropractic Neurologist
Park City, Utah
