{"id":37603,"date":"2025-06-18T21:45:00","date_gmt":"2025-06-18T21:45:00","guid":{"rendered":"https:\/\/updates-www.mccdn.io\/vitals\/?p=37603"},"modified":"2025-06-18T21:45:00","modified_gmt":"2025-06-18T21:45:00","slug":"ask-a-doctor-should-i-heat-or-ice-my-injury","status":"publish","type":"post","link":"https:\/\/updates-www.mccdn.io\/vitals\/ask-a-doctor-should-i-heat-or-ice-my-injury\/","title":{"rendered":"Ask a doctor: Should I heat or ice my injury?","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"

You probably have an ice pack in your freezer right now \u2026 just in case.<\/p>\n

But knowing when and how to use it, and when to switch to heat, may not come as easily. We’re here to break it down for you.<\/p>\n

The quick answer<\/strong><\/h2>\n

Icing an injury (cold therapy) is best when done immediately after the injury occurs and for the following 24 to 72 hours to reduce inflammation and pain.<\/p>\n

After 72 hours, you can begin alternating with heat (thermotherapy).<\/p>\n

Apply ice or heat for no more than 20 minutes at a time, with a 20-minute break between applications.<\/p>\n

A deeper look<\/strong><\/h2>\n

In the acute phase (right after an injury), cold therapy is key to tightening the blood vessels, which should give you relief from swelling and pain and keep the injury from worsening. Cold therapy works best as part of the R.I.C.E. treatment plan (rest, ice, compression and elevation).<\/p>\n

During those first few days, keep an eye on any changes to the injury itself, the skin around it, or your ability to move and perform basic functions, to determine if you’re healing or if you should seek medical care.<\/p>\n

Be careful not to add heat to the mix too early. Applying heat to an injury too soon can worsen swelling. When used correctly, though, it can reduce muscle spasms, increase blood flow, help with bruising and promote tissue healing.<\/p>\n

Important things to note:<\/p>\n