By Jodi Dietz, M.S., ATC

Often, there is much confusion about the use of ice and heat therapy. Both treatments can be very effective when used appropriately, but they also have the potential to cause more damage or have no effect at all. Therefore, it is important to distinguish when to use ice and when to use heat.

Ice and heat are most often used in the treatment of an injured body part by reducing pain and/ or swelling. They can also aid in decreasing muscle aches and soreness. When deciding when to use ice or heat, it is important to follow these guidelines:

Types of ICE therapy

• Ice bag (15 – 30 min.)
• Ice cup (5 – 10 min.)
• Chemical ice pack (10 – 15 min.)
• Cold whirlpool (between 55 & 65 degrees F for 10 – 15 min.)

Uses of ICE

• For the initial treatment of a new (acute) injury that is less than 3 days old (DO NOT use heat because it can actually increase pain and swelling)
• After exercise to decrease soreness and swelling of an injured body part
• After exercise to decrease muscle soreness
• After exercise to decrease pain and inflammation of shin splints
• Before exercise to decrease pain during appropriate exercise or therapy for an injured body part

Types of HEAT therapy

• Moist hot pack (15 – 30 min.)
• Warm whirlpool (between 90 & 115 degrees F for 15 – 30 min.)
• Heating pad (15 – 20 min.)

Uses of HEAT

• For the treatment of an old (chronic) injury that is at least 3 days old (ice may also be used)
• Before exercise to warm the tissue or muscles of an injured body part at least 3 days old
• Before exercise to warm sore muscles
• Before exercise to warm lower leg suffering from shin splints

In summary, ice is primarily used after exercise, for the treatment of a new injury (less than 3 days old) and to decrease pain and swelling. Heat, on the other hand, is primarily used before exercise to warm muscle and tissue, for the treatment of chronic or old injuries (at least 3 days old), and to help decrease pain and soreness in muscles and tissue. Heat or ice may be applied anywhere from 5 to 30 minutes, depending on the type of treatment. When treating a new injury, ice can be applied 3 – 4 times a day. When using ice or heat to decrease soreness, one application of 15 – 20 minutes will suffice.

For additional information please contact NIFS at 317.274.3432.