How to: Use Heat and Ice for Injury Recovery (And When Not To)

Knowing when to use heat or ice can speed up recovery—and using the wrong one can make things worse.

Use Ice For:

• New injuries (sprains, strains, swelling)

• Pain with inflammation

• 15–20 minutes every 2–3 hours

• Always put a cloth between skin and ice

Use Heat For:

• Muscle tightness and stiffness

• Chronic aches and tension

• 15–20 minutes to relax muscles

• Don’t use on swollen or fresh injuries

Avoid:

• Ice if you have poor circulation or numbness

• Heat on swollen, bruised, or inflamed areas

Remember: Ice cools down inflammation; heat loosens tight muscles. When in doubt, ask a physio for advice!