Ice and heat are both effective treatments to help manage your pain. Both are inexpensive, easily accessible, and can be used multiple times. However there is a long-standing debate on which is better for musculoskeletal pain. Really, there is no clear winner. Understanding how each work can help you make a better decision on which you should use and when.

Cryotherapy works by constricting blood vessels in the area of injury. This helps to control inflammation, swelling, and reduce pain. Typically ice is recommended to be used in the first 72 hours of acute injury IF there is excess swelling an inflammation. A little inflammation and swelling is actually a good thing as this is how the body naturally begins to heal after injury. If you or your doctor notices a large amount of swelling, occasionally icing the area may help ease your pain and provide relief.

Heat has the opposite mechanism of action as ice. Heat will dilate the blood vessels, allowing for more blood to access the area. Heat also works to reduce stiffness in the joints and relax muscle spasms.  Typically heat is recommended for chronic pain and injuries as this can help bring controlled inflammation to the area, which again helps the body heal and ease your discomfort.

How to Use Both:

Both ice and heat have similar recommendations on how to be used. You will want to make sure you have some buffer, typically a cloth or towel, between your skin and the ice/heat. Both ice and heat can be used for 15-20 minutes at a time. This can be repeated multiple times throughout the day. Because everyone is different, I typically recommend trialing both to see which your body responds to better. Try icing the area first and then self-assess how your pain feels in an hour. Then try heating the area and repeat the same process. Whichever provides greater relief, and longer standing, is likely right for you.

A Few Things to Keep In Mind:

Make sure you take proper precautions prior to using ice or heat for your pain. Avoid using ice if you have any impaired circulation, peripheral vascular disease, open wounds, or are hypersensitive to cold. Avoid using heat if you have open wounds, heart conditions like heart failure/coronary artery disease, or allergies to heat. When in doubt talk to your doctor about which is right for you.