Why You Shouldn’t Ice Everything—And When Heat Is Better
By Dr. Andrew Kakishita | Kinetic Chiropractic – Lehi, UT
Ice has long been the go-to treatment after injury—but it’s not always the best choice. Understanding when to use ice vs. heat can speed your recovery and reduce pain more effectively.
When Ice Helps
Ice is great immediately after injury to reduce swelling and numb pain. Use it during the first 6-12 hours, especially with:
- Sprains or strains
- Acute inflammation
- Swelling or bruising
When Heat Works Better
Heat increases blood flow, relaxes muscles, and improves flexibility. It’s better for:
- Chronic muscle tightness
- Stiff joints
- Old injuries without active inflammation
Why Using Ice Too Much Can Slow Healing
Excessive icing can restrict circulation, which is necessary for tissue repair. For some chronic conditions, heat encourages healing by bringing oxygen and nutrients to the area.
Why Swelling Is Actually Necessary for Healing
Swelling gets a bad rap, but it’s one of your body’s essential tools for repair. When you’re injured, your body sends extra fluid, white blood cells, and nutrients to the area. This process—called inflammation—helps clear out damaged tissue and kick-starts healing. Without this natural response, injuries would take much longer to recover. While too much swelling can be uncomfortable and limit motion, some swelling is completely normal and necessary for tissue repair. That’s why the goal isn’t always to stop swelling entirely, but to manage it so your body can heal effectively.
How to Use Both Wisely
The key is listening to your body and knowing your injury stage. More often than not, starting with ice for the first 6-12 hours post-injury and then moving to heat provides the best results.
At Kinetic Chiropractic, we tailor recommendations to your unique situation—ensuring you’re using the right treatment at the right time.
Want personalized advice on managing pain? Schedule a visit today.