Which Is Better: Ice or Heat for Injury From Playing Sports?
For sports-related pain, ice and heat both have their merits, but for acute, or sudden, injuries, ice is the answer. Inflammation is your body’s natural response to an irritant or injury, and ice helps soothe pain.
Inflammation can be caused by a sudden or chronic injury. The immune system widens (dilates) small blood vessels so they can deliver blood and immune cells to the injury site faster than normal. The dilated blood vessels also allow more fluid to pass through, which is why swelling occurs.
Swelling and inflammation are your body’s natural responses to an injury, but they can cause discomfort. Addressing inflammation the right way and knowing whether to use ice or heat immediately can help you lessen discomfort.
Use the RICE Method for Sudden, Acute Pain
If you experience discomfort related to a minor injury, remember the acronym RICE for the first 48 hours:
- Rest the affected area. Limit using the affected body part by sitting or lying down.
- Ice the affected area for up to 20 minutes every one to four hours after the injury occurred to help manage pain.
- Compress the injured area by wrapping it with a bandage, sleeve or sling to help reduce swelling and pain.
- Elevate the affected area. If possible, prop the affected area up on a pillow, chair or other surface at a level above your heart to reduce swelling.
If pain and swelling are not improved by this method after 48 hours, reach out to your provider or visit an orthopedic urgent care.
Use Ice Safely for Acute Injuries With Inflammation
Ice works by slowing down your circulation and the rapid race of blood cells to the injured area. Ice numbs the area and lessens pain
In addition to a plastic bag filled with ice cubes or a wet towel with ice wrapped inside, you can also use a bag of frozen vegetables or freezer ice packs. Larger ice packs are preferable for big, injured areas, but a flexible ice pack may be more comfortable.
Don’t place ice or frozen items directly on the skin without a towel or other fabric in between to serve as a buffer. Long, direct contact with ice can cause frostbite.
Ice is great for joint injuries that cause pain in the knee, ankle or wrists, but should never be used on open wounds, nerve injuries that affect sensation or someone with cold intolerance.
Use Heat Safely for Chronic or Continued Inflammation
If pain continues after 48 hours of ice therapy, you can try applying heat to relieve swelling and pain. In general, heat is not necessary for an acute injury but may be effective after the first 48 hours or for chronic issues. Please talk to your provider about the best at-home therapy practices.
Used before exercise, heat can help increase blood flow to the affected area. The increase in circulation can help reduce stiffness, spasm and pain in the area.
People have many options for applying heat to an injured area. Consider trying:
- A heating pad
- A hot bath
- A warm towel
When using heat, however, be cautious about uncomfortably high temperatures to avoid burns. Never use heat on an open wound or if your body temperature is already elevated and avoid using heat right after an acute injury has occurred. Use ice first.
