Heat vs. Ice - which one should I use?

Swelling is an open gate for fluids to access the injured area. Ice helps to close the gates. We don’t want them completely closed as that will hinder the necessary healing elements from reaching the injury. But, too much swelling can add to the pain factor and diminish further range of motion. (Think of how difficult it can be to move with your big, puffy, bulky winter wear.)

Heat conversely, opens the gates to allow increased blood flow. (Which can increase swelling so only use when there is no risk of swelling.) When there is a sore or tight muscle, using heat to encourage blood flow helps to ‘loosen’ up the area. (Think of how a wet sponge is more pliable than a dry one.)
Many prefer heat over ice because it feels more comforting. Simple rule of thumb is… new injury, especially with swelling, use ice. Couple days old, no swelling and still having some aches, mild pain, you can use heat. 

And a basic rule for activity is heat before (warm up) and ice after (cool down.) 

Use for 15-20 minutes per hour. Heating or icing for too long sends a message that the body part is too hot or too cold and starts reversing the effects of the treatment. Meaning, if you ice for too long, the body senses the body part is too cold and starts increasing blood flow. Now you are increasing swelling again. And, it’s best to ice with the affected area in a gentle stretch. For example, if it’s your knee, ice it bent. Then it won’t be tight from icing when you go to bend it after. (A rubber band in the freezer is not very elastic. Neither are your muscles or tendons.) 

Stacy Ford is a Certified Athletic Trainer and Licensed Massage Therapist with a focus on Youth Athletes, and new client assessment for those with limited range of motion or function. 
She is available for appointments most weekdays. 
Stacy can't be scheduled online. To schedule with Stacy text/call Complete Wellness 267-509-7717