Do I use heat or ice when I hurt myself?

The answer – it depends! 

 

When to Use Ice vs. Heat for an Injury 

When you get injured, knowing whether to use ice or heat can make a big difference in your recovery. Here’s a simple guide to help you out: 

 

Use Ice For: 

✅ New injuries – If the area is hot, red, or swollen (like a rolled ankle, sprained wrist, or muscle strain)  

✅ Swelling & inflammation – Ice helps reduce swelling by constricting blood vessels  

✅ Pain relief – Numbs the area and helps with pain management  

✅ Strains & sprains – Great for twisted ankles, pulled muscles, or sports injuries  

✅ After activity – If an injury gets irritated during the day, ice can help calm it down 

 

🔹 Best way to use ice – Follow the RICER method: 

• R = Rest the area 

• I = Ice for 20 minutes every 2 hours (for the first 48 hours) 

• C = Compression with an elastic bandage to reduce swelling 

• E = Elevate the injured area above heart level when possible 

• R = Refer to a doctor or physiotherapist if pain is severe or movement is limited 

 

🔹 Ice safety tips: 

• Always use a thin cloth or damp barrier between ice and skin to prevent ice burns 

• Never lay directly on ice or put body weight on it, as this can restrict blood flow 

 

Use Heat For: 

✅ Chronic pain or stiffness – Good for long-term aches like arthritis or back pain  

✅ Tight muscles – Helps relax muscles and improve flexibility  

✅ Before activity – If you have an old injury, heat can warm up muscles before exercise

✅ Stress & tension – Great for sore shoulders or neck pain from sitting too long  

✅ Muscle spasms – Heat can loosen up knots and cramping muscles 

 

🔹 How to use heat: 

• Use a warm towel, heating pad, or heat pack for 15-20 minutes 

• Apply to sore muscles, but never on swollen or inflamed areas 

 

When NOT to Use Ice or Heat: 

❌ Don’t use ice on stiff, tight muscles – it can make them worse  

❌ Don’t use heat on swelling – it can increase inflammation  

❌ Don’t use either on open wounds or infections 

 

Quick Rule of Thumb: 

• Ice for fresh injuries and swelling 

• Heat for stiffness and chronic pain 

If in doubt, or if pain persists, see a doctor or physiotherapist. Stay safe and take care of your body! 

 

myPhysioSA Monday evening Sports Injury Clinic. 

Call 1300 189 289 to book.