When to Apply Heat or Ice to an Injury

Have you ever experienced a sprain, strain, or fracture? Maybe, in those instances your mind starts to wonder – should I apply heat or ice first?

Here is what the orthopaedic experts at Ozark Orthopaedics want you to know.

What are the roles of heat and ice?

Heat plays an important role in treating injuries. It dilates or widens blood vessels. Hence, heat therapy works really well if the injury involves large muscle groups or during rehabilitation. It helps ease muscle spasms, as long as these are not caused by a new fall or injury.

Ice has the opposite effect of heat. It constricts or narrows blood vessels. When you apply ice to the injured part, it helps ease any inflammation.

Most health experts agree that for most injuries, the rule of thumb is ice first, heat later.

When to use ice and when to use heat?

If you have acute injuries, you should apply ice as soon as possible. Applying ice on the injured site can help reduce the swelling and hence, prevents further damage.

An ice pack or a bucket of ice is good to have. However, if neither is available, packets of frozen vegetables can work well. In fact, they do a better job in applying cold as they’re more malleable.

You can apply ice on your injury for 20-30 minutes at a time, taking breaks in between for at least 10 minutes. You can do it hourly if you want.

Once the swelling has reduced (it usually peaks after 3 days or 72 hours), start applying heat. However, if you have injuries on your bones and joints, ice is still the best option.

Heat therapy works well for injuries affecting your muscles and soft tissues. Heat helps increase blood flow, warms up your muscles, and improves your range of motion.

For heat therapy, you may use a heating pad, a hot tub (make sure it’s not too hot), or a warmed cloth bag with rice.

Do not apply heat directly on your skin. You can do it for 15-20 minutes, once a day. Doing it more than once a day increases your risk of thermal burns.

When to see a doctor?

If the pain or discomfort from the injury persists, please see a specialist. You should also see a doctor if the pain is a result of a new injury.

For sudden orthopaedic injuries, know where to go. The Orthopaedic Urgent Care at Ozark Orthopaedics is always staffed with trained orthopaedic specialists, and no appointment is necessary. Our Urgent Care is open Monday through Friday from 8am to 8pm. Our team will assess and treat your injury, and if necessary, you may be referred to one of our fellowship-trained orthopaedic physicians.

For more information about our Urgent Care, please call (479) 521-0091.