To ICE or to HEAT - that, is the question…
When it comes to treating sprains, strains, or bruises, many people are unsure whether to apply ice or heat. With any soft tissue injury, such as a sprain or strain, there is often some bleeding into the underlying tissues, leading to swelling, pain, and delayed healing. Knowing when to use ice and when to use heat can be crucial to ensuring optimal recovery.
At The Ashfield Practice in Corsham, we frequently recommend ice treatment during the initial stages of soft tissue injury and heat during later stages. Whether you’re in Chippenham, Box, Bathford, or Bath, here’s a guide to help you decide whether ice or heat is best for your injury.
The Benefits of Ice Therapy
Ice treatment can be highly effective in the immediate treatment of soft tissue injuries and in rehabilitation. The primary aim of using ice is to limit the body’s natural response to injury, reducing inflammation and pain.
Ice can help to:
Reduce bleeding into the tissues
Prevent or reduce swelling, particularly in areas bound by ligaments
Reduce muscle spasm and pain
Numb the affected area, providing pain relief and limiting the effects of swelling
These effects prevent stiffness in the injured area by controlling swelling. If you've sustained an injury, applying ice early on can make a significant difference to your recovery. For advice on soft tissue injuries in Corsham, Chippenham, Box, or Bath, you can learn more about our osteopathy services here.
How to Make and Use Ice Packs
A packet of frozen peas can be an ideal ice pack, as its small shapes mould well around the injury. Twist and pop ice packs, gel ice packs, or commercially available packs are also good options. Be cautious with ice packs from the deep freeze, as they can cause ice burns if not properly used.
How to use ice packs:
Rub a small amount of cream or oil over the area (unless the skin is broken or stitches are present—use a plastic bag to protect the wound in these cases).
Place a cold, wet flannel over the area, and then apply the ice pack over the flannel.
Check the skin after five minutes. If it turns bright pink or red, remove the pack; otherwise, reapply for another five minutes.
For the best results, alternate ice on and off: 10 minutes on, 10 minutes off, repeated three times (totaling 30 minutes). This encourages vasodilation and vasoconstriction, helping to flush out inflammation while bringing fresh blood to aid healing.
Important Note: Take extra care when icing the neck or head—reduce intervals to 5 minutes on, 5 minutes off. Always ensure the skin is protected to prevent burns.
The Benefits of Heat Therapy
Unlike ice, heat is best used in the later stages of injury—usually after 48 hours—when swelling has subsided. Heat increases blood flow by vasodilation, which helps bring more blood to the area, relaxing muscles and soothing nerves.
Heat can:
Improve circulation, bringing healing nutrients to the area
Relieve muscle spasm and tension
Soothe pain and promote relaxation
However, heat should never be applied to a new injury, as it can increase bleeding and exacerbate the problem.
If you’re unsure whether ice or heat is best for your injury, The Ashfield Practice can provide expert guidance to residents of Bathford, Chippenham, and nearby areas. Book a consultation with us today for personalised advice.
How to Use Heat Safely
Using heat incorrectly can cause burns or scalds. If you’re applying a hot water bottle or heat pad, ensure it’s warm—not too hot. Fold a towel between the heat source and your skin for added protection.
How to use heat:
Apply heat for 20 minutes to the injured area, checking the skin regularly for redness.
Avoid using heat if the skin looks bright red; it should have a healthy pink hue.
At The Ashfield Practice, we offer guidance on when to apply heat and can help assess the stage of your injury. If you're unsure whether heat is appropriate, book a consultation with us for personalised advice. You can contact us here.
When to Combine Ice and Heat
In some cases, alternating between ice and heat can provide even better results. This method, known as contrast therapy, helps stimulate circulation while reducing inflammation.
How to use contrast therapy:
Ice on for 10 minutes, heat on for 10 minutes.
Repeat this for three cycles (30 minutes total), allowing your body to naturally warm up after the final ice application.
If using contrast therapy on the neck or head, reduce the time to 5 minutes on and 5 minutes off.
Everyone’s body reacts differently to injury and therapy, so if you’re unsure or your symptoms persist, give us a call at The Ashfield Practice. Our team is here to help guide your recovery.
Safety Precautions for Heat and Ice
While both therapies can be highly effective, there are important precautions to take when using ice or heat:
Avoid using ice or heat:
Over areas of poor skin condition or poor sensation
Over areas with poor circulation or if you have diabetes
On infected areas or wounds
On the left shoulder if you have a heart condition
Around the neck for longer than 5 minutes if using ice
At The Ashfield Practice, we can provide advice tailored to your condition. If you're looking for professional help with injury recovery in Corsham, Box, or Bath, book an appointment today with Lucy Osborne-Kirby (M.Ost), our registered osteopath. You can learn more about our services here.
The Ashfield Practice
23 Leafield Way
Neston, Corsham, SN13 9RS
Email: ashfieldpractice@gmail.com
Phone: 01249 659779
