Should You Use Ice or Heat For An Injury?

Heat and cold therapies have been used for centuries for treating injuries and managing pain. Naturally, heat and cold have different effects on the body so the different treatments shouldn't be used interchangeably. Knowing whether you should use ice or heat for an injury can lead to better outcomes, reduced pain and faster healing. In this guide, we walk you through the difference between heat vs ice therapy, when to use them and what risks to look out for.

Ice vs heat for injury

As a general rule, ice is the first point of treatment for most injuries. It acts fast to lower swelling and inflammation, as well as reducing pain from the injured area. Heat therapy is most commonly used later on during the recovery stage to help with pain relief, stiffness and muscle tension.Of course, it's best to seek professional medical advice when treating any injury or chronic condition to ensure the best outcomes. This is especially true if it's a first-time injury to the area. A professional can advise whether heat, ice or a combination would be best for a particular injury or chronic condition, taking into account other treatments and health complications. Below we take a closer look at both ice and heat for injuries, when to use them and when to avoid them.

How does ice help an injury?

Ice therapy (also known as cryotherapy) has been a widely accepted treatment for sports injuries and other acute injuries for many decades. The common understanding is that ice therapy restricts the blood vessels at the injured site, which can help reduce the effects of inflammation such as swelling and pain. Ice also temporarily numbs the nerves, providing pain relief.More recently, there has been debate about whether ice treatment actually reduces inflammation. Although the evidence is not conclusive, many people report that icing has an analgesic or pain relieving effect. Because of this, many professionals recommend using ice treatment for pain relief, but limiting the icing time to shorter intervals such as 5 or 10 minutes to avoid negative complications.

When to use ice therapy

In general, use ice therapy straight after an injury occurs to help with pain management. In some cases, ice may be recommended by a health professional for the treatment of chronic pain. For example, ice may help with managing migraines or gout flare ups in individual joints.Types of injuries that may benefit from ice treatment include:

• • Ankle sprains

  • Strained muscles

  • Headaches and migraines

  • Surgical wounds

  • Soft tissue injuries

When not to use ice therapy

Ice therapy may have adverse effects for patients with diabetes, cardiac failure or hypertension, and should be avoided in these circumstances.Other reasons to avoid ice therapy include:

• • Impaired sensation at the injured area (if the patient can't give you any feedback from the area, avoid ice).

  • Infected or damaged tissue.

  • Burn injuries (never use ice or iced water on burn injuries– use cool running water instead).

  • Stiff muscles or joints (heat therapy may be a better option).

  • Hypersensitivity to cold (conditions such as Raynaud's disease and cryoglobulinemia can put patients at risk when exposed to cold therapy).

Are ice packs good for sunburn?

According to the Skin Cancer Foundation, cooling sunburn down with a cool or cold compress can help ease pain. While ice can be used to make cold water for the cold compress, ice should never be applied directly to the skin.Read our guide on how to best treat sunburn in Australia.

What's the best way to apply ice to an injury?

Ice should be applied until the area is numb, and not longer. In general 5 or 10 minutes is sufficient, although the time can vary for different patients. Avoid icing any area longer than 20 minutes at a time, and do not allow the patient to fall asleep with the ice pack in place. Using ice for too long may have a detrimental effect on the natural healing process of the body, and could lead to tissue damage. Give the injured area a rest between icing sessions, icing up to three times a day when required.Simple solutions for ice therapy include ice cubes in a bag or frozen vegetables. However, quality ice packs are often the best solution and should be kept on hand for first aid situations. Instant ice packs are ideal for outdoor settings or school excursions, while reusable ice packs can be stored in the freezer for on site needs. Using a cloth cover over the ice pack can make it more comfortable for the patient.

How does heat treatment help an injury?

Heat therapy can provide pain relief, improve flexibility and promote healing to an injured area. It does so by improving circulation and blood flow to the area. Heat therapy is generally used to treat chronic conditions and overuse injuries by relaxing tissues and releasing muscle tension.

When to use heat therapy

Heat therapy can be used for a wide range of conditions and injuries, including:

• • Muscle pain

  • Chronic pain

  • Neck pain

  • Overuse injuries

  • Arthritis

  • Stiff joints

  • Cramping or muscle spasms

When not to use heat

Heat therapies should not be used during the acute stage of the healing process, as they may lead to excessive swelling or bleeding.Other situations to avoid heat treatment include:

• • Straight after a new injury occurs or when there is still swelling at the injured site (consider using a cold pack instead).

  • After activity (in general, you should use heat before activity, and cool down afterwards).

  • Infected tissue (heat may cause the infection to spread or worsen).

  • Broken or damaged tissue.

What's the best way to apply heat to an injury?

There are different types of heat treatments, including:

• • Dry heat – this type of heat therapy uses conduction to provide heat to the injured area. Heating pads, dry heat packs and regular comforter heat bags are examples of dry heat therapy.

  • Moist heat – moist heat therapies use convection to heat the affected area. Steamed towels, moist heat packs and hot baths are examples of moist heat therapy.

Heat therapies like an instant hot pack or heat bag can be applied directly to the injury or site of pain. Take care that the skin does not get overheated, and limit use to 20 minutes at a time. For whole-body aches, pains and stiffness, warm baths or sauna treatments may help ease symptoms.

Should you use ice or heat on muscle strain?

When a muscle strain first occurs, you can use an ice pack on the site to help manage pain and swelling. After the swelling has stopped, heat therapy may help manage ongoing pain and stiffness. A dual product such as the Aero hot and cold pack is a good option for injuries that require both heat and cold treatments.

Hot and cold treatments at LFA First Response

LFA First Response stocks a wide range of hot and cold treatments suitable for first aid kits in schools, workplaces, sporting clubs, health clinics and more. We understand that providing excellent patient care means having reliable resources on hand to provide fast and effective treatment. We're committed to supporting first responders to provide top quality care, whether that's ice or heat for injuries, effective burn treatments or other first aid care.Place an order with us online or contact our friendly customer service team about your needs.Disclaimer: this article is provided for general information only and does not take into account the individual circumstances of a person's injury. This article should not be used in place of medical advice. Always consult a doctor or physiotherapist when using heat and cold therapies.