Pain & Injury Management: When to Use Ice vs. Heat
- Robert MacDonald
- 5 days ago
- 2 min read
Are you uncertain or confused about when to apply ice versus heat? You’re not alone.
The question you should ask yourself is, “Is my pain new/acute or old/chronic?”
Ice/cold is typically your better option when dealing with acute or new injuries or aches.
That’s because the cold constricts blood vessels, relieving pain and inflammation, and limiting bruising. The cold can reduce swelling in the acute phase of an injury.
Heat can sometimes aggravate an acute injury.
If you are dealing with lingering or more chronic conditions, then heat may be more effective. That’s because heat increases blood flow, relaxing tight muscles and soothing aching body parts. This can be especially helpful to improve the range of motion in a joint that isn’t moving well.
Examples of situations where you might consider applying cold are:
Acute injuries - for example ankle sprains, jammed finger in door, contusions.
Tendinitis
Gout Flare ups
New Onset Headaches
Fever
Bleeding
Apply cold therapy for 10 to 15 minutes. Less time over more sensitive areas. Use caution in areas of decreased sensation.
Examples of when to use heat are as follows:
Muscle Knots/Tightness
Chronic Arthritis (NOT a red hot joint!)
Tension Headaches
Tendinosis (tendon injuries greater than 6 weeks)
Apply heat for no more than 20 minutes at a time and be careful not to burn yourself.
Contributed by Robert MacDonald, Physiotherapist. March 3, 2026.
Pain slowing you down or dealing with an injury? Call Maritime Physiotherapy at (902) 463-6083 to ask about a free 15-minute physiotherapy consult, or book a full 60 minute assessment online.
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(902) 463-6083