Should I Use Ice or Heat for My Pain?

You have almost certainly heard of using ice or heat to relieve pain. Many of us have memories of putting ice on a black eye or heat on a sore muscle. There are even entire product lines out there dedicated to providing these at-home therapies.

So, it’s no secret that ice and heat are common treatments for pain. But why are these pain relief methods so effective? And when should you use ice and when should you use heat?

Use ice right after an injury

Using ice helps calm inflamed tissue. Inflammation is a healthy and natural process that your body undergoes in response to an injury. When an injury is detected, your body increases the flow of antibodies and blood to the area to help it heal. But as a result, the tissues around the injured area become swollen, red, and painful. So, while inflammation is generally a good thing, it can be uncomfortable nonetheless.

Cold constricts blood vessels and reduces circulation, which is why icing is a mild but effective way to control inflammation. As an added perk, the cold can also numb the pain a bit, providing additional relief. Don’t worry, the injured tissues are still getting the antibodies they need to heal. For best results, start using a cold compress as soon as possible after an injury occurs.

IMPORTANT: Direct and/or prolonged contact between your skin and an ice pack can be painful and could damage the skin. Be careful to only apply ice for about 20 minutes at a time and always keep a thin cloth or towel between your ice and the skin. Wait 20-30 minutes before reapplying the ice pack. Repeat this process for the first 48-72 hours after the injury, as necessary.

Use heat for sore muscles, chronic pain, and stress

Heat takes the edge off symptoms like aching muscles and joint stiffness. Chronic pain, especially back pain, often involves a lot of tension, tightness, anxiety, and sensitization. Applying a comfortable amount of heat to the affected area can help relieve these symptoms.

Heat works exactly the opposite as cold. Heat opens up blood vessels and increases blood flow to the area. The increased blood flow aids in the healing process and can help relieve at least some of the pain. Think of it as self-induced inflammation. The difference is that applying heat induces inflammation more gradually and less aggressively than inflammation caused by an injury. This means you can get the benefits of increased blood flow without the discomfort.

In the case of acute injuries, the general rule of thumb is to start with ice and then move to heat. As such, you will want to start applying heat about 48-72 hours after the injury, once you have completed icing the area.

IMPORTANT: Just like ice, do not apply heat for more than 20 minutes at a time. Also, be careful to control how much heat you apply to your skin so you do not burn yourself.

Choose carefully

As much as using ice and heat can help injuries, it can also be harmful if used incorrectly. Heat can make existing inflammation significantly worse while ice can aggravate symptoms of tightness and stiffness. Both can also increase the level of pain if they are used when unneeded. Icing when you are already shivering or applying heat when you are already sweating can be mistaken by the body as a threat, which can actually make the pain worse.

When using ice, you want to be careful when it comes to muscle pain. Sometimes you may think an area is injured, but it may just be achy muscles. You can also occasionally have painfully sensitive spots called trigger points. These can be intense and easily mistaken for an injury or inflammation. But, if you end up icing a trigger point, it can burn and ache even more. The most common times people tend to make this mistake is when experiencing neck or low back pain.

When heat and ice don’t work

Heat and ice are effective at relieving pain caused by common issues like minor injuries and aching muscles. Generally, this type of pain should go away on its own after a bit of rest and home care. However, if you are experiencing pain that has not subsided after three weeks (with or without applying heat or ice), you may want to consider having your pain examined by a pain management professional.

The providers at Twin Cities Pain Clinic are specially trained in the diagnosis and treatment of both acute and chronic pain.

If you would like to schedule an appointment, contact us today:

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The contents of this article are intended for informational and educational purposes only and are not intended as a substitute for professional medical advice, diagnosis or treatment. Always consult with a physician or other qualified healthcare provider before engaging in any action or decision-making based on the content of this article. Never disregard or delay seeking professional medical advice or treatment because of the content of this article or any other content on the Twin Cities Pain Clinic website. Reliance on any information conveyed on the Twin Cities Pain Clinic website without direct consultation with a healthcare professional is solely at your own risk.