Heat or Ice – Which is best for my injury?

Clare Lawson • October 30, 2024

One of the most common questions I get asked is should I use heat or ice for my injury?
There’s no correct answer, it ultimately depends on the type of your injury and which stage of the healing process it is at. 


When should I ice an injury?


Ice has traditionally been used straight after an acute injury or surgery. For up to 72 hours after an injury, there is an inflammatory response occurring in the body. Signs of inflammation include localised skin redness, swelling, and heat, as well as pain.


Cold therapy helps to reduce the blood flow to the area, thus helping to reduce the inflammation as well as giving pain relief.

However, new research is showing that ice has little effect on skin temperature and reducing swelling. While it may numb the area and provide temporary pain relief, it’s ability to accelerate healing beyond the initial stage of an injury appears to be not as effective as we thought it was.



What about ice baths? – see our other blog on them here

Should I use a heat for my injury?


Heat has the opposite effect of ice, promoting increased blood flow within the body. It is best used in the days after your injury, or if you are experiencing a chronic issue or tightness.

Heat can assist with promoting tissue healing, decreasing muscle pain and spasm and improving muscle and joint motion. It can be particularly helpful for conditions such as chronic pain and arthritis.
Heat packs, hot baths and saunas are all effective ways to deliver heat into our bodies.

So, how do you decide between ice and heat for your injury?


In general, cold therapy may be more beneficial for acute injuries, where there is redness, heat, swelling and intense pain. If you do not have these signs, but are experiencing tightness, stiffness or reduced movement, such as muscle spasm, then heat therapy may be better.


Both heat and ice applied correctly should not cause further harm. Follow the guidelines as described in the pictures.


Heat and ice alone will not fix your injury. For the most effective treatment consult a physiotherapist for a full assessment and advice on how best to fix your injury.




Petrofsky et al. Cold Vs. Heat After Exercise-Is There a Clear Winner for Muscle Soreness. J Strength Cond Res. 2015 Nov;29(11):3245-52.


https://www.fisiologiadelejercicio.com/wp-content/uploads/2024/09/Cryotherapy-for-treating-soft-tissue-injuries-in-sport.pdf

https://www.proquest.com/openview/b68a6dfa85462eb8052d59c548210165/1?pq-origsite=gscholar&cbl=18750&diss=y 

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By Clare Lawson • October 30, 2024
For decades we have been told to ‘RICE’ after we get an injury, but it’s time to let go and make room for some ‘PEACE & LOVE’. This new acronym has replaced the old ‘RICE’ acronym and it has some significant changes, including avoiding ice and anti-inflammatories after an injury as these have been found to disrupt the natural healing process that we want to occur. It also gives us more guidance on what to do after the initial injury phase, a crucial step that was missing from the old ‘RICE’ acronym. For the first few days after an injury, give them some ‘PEACE’ P: Protect We want to protect the injury by de-loading and reducing movement for the first 2-3 days to prevent further damage and allow the healing process to occur. Prolonged rest can in fact lead to longer recovery times. E: Elevate Try to keep the injured limb elevated higher than the level of your heart; this will help to reduce swelling out of the area. A: Avoid anti-inflammatory modalities It is now recommended to avoid taking anti-inflammatories, such as ibuprofen and aspirin in the first few days after your injury as these can interfere with the inflammatory process and slow down tissue healing. Applying ice to an injury may also disrupt this process; it can be still be used to assist with pain relief. After the first few days heat can also be used for pain management. C: Compress Compression of the injured area using bandages or tape is recommended to help reduce swelling and bleeding. E: Educate Education plays a huge part in any injury management. Your physiotherapist will provide education specific to your injury and situation to help you understand your recovery times and what you need to do to get better fast. After the first few days have passed, injuries need ‘LOVE’ L: Load Try to resume normal activities if your pain and symptoms allow; this will promote repair, remodelling and improve tissue tolerance. Your body will tell you when it is okay to increase the load, or if it is not ready. O: Optimism Be optimistic about your recovery! People who are optimistic have better outcomes as the brain plays an important role. Fear and avoidance surrounding your injury can be barriers to recovery. Working with your physiotherapist can help to improve your confidence with getting moving again after your injury. V: Vascularisation Starting some cardiovascular exercise, such as a walking, swimming or a stationary bike will help to increase blood flow to the injured area. This, combined with rehabilitation exercises can help with pain relief and getting your back to your usual activities faster. E: Exercise Your physiotherapist will give you the specific exercises required to rehabilitate your injury and restore factors like mobility, strength and proprioception, as well as helping you to prevent the same injury from occurring again! To find out the best way to manage your injury, book in for an appointment where you will get your own comprehensive and individualised rehabilitation plan.

What is an APA Sports Physiotherapist?

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What is a Sports Physiotherapist? They are a highly qualified physiotherapist with expert knowledge and skills in the prevention, diagnosis and treatment of sports injuries. The Title awarded by the Australian Physiotherapy Association, serves as a professional mark of distinction in the field of Sports Physiotherapy, which not all physiotherapists have.  They have undergone intensive training and a rigorous selection process by demonstrating expertise and achieving an outstanding level of contribution to the field of sports physiotherapy. Clare completed this process, obtaining her titling as a Sports Physiotherapist in 2018, after completing a Masters of Sports Physiotherapy degree. Clare has also earnt membership into the Australian College of Physiotherapists; a distinguished group of leaders in physiotherapy clinical practice. Sports Physiotherapists are skilled in fixing all sports injuries and work with people across the physical activity continuum; those returning to exercise, weekend athletes, fitness fanatics and elite athletes. At Refined, you can be reassured that you are receiving the best care with Clare, as she has demonstrated the highest standard of clinical experience and knowledge to accurately identify, prevent and treat injuries.