Should I Use Ice or Heat for Pain?
Should You Use Ice or Heat for Pain?
This weekend, both our daughters, Sophia and Alexa, participated in a local soccer tournament. One of their teammate’s mothers asked me a question we hear almost daily from our PTs:
“My daughter was complaining of hamstring pain after the soccer game. We kept her leg elevated and iced it, but she still hurts when walking. Should I use ice or heat?”
It’s a great question — and one many athletes, parents, and active adults have. Whether it’s a pulled muscle from soccer, shoulder soreness after tennis, or back pain after a long day sitting, most people aren’t sure if an ice pack or heating pad is the right choice.
The truth? Both ice and heat therapy can work — but they’re used for different reasons. Here’s how to know which one to use.
The Benefits of Ice for Pain Relief
Cold therapy, also known as cryotherapy, helps your body by:
Constricting blood vessels to reduce blood flow and inflammation
Numbing irritated nerves to reduce pain
Limiting swelling in acute injuries
When to Use Ice:
Right after an injury (like an ankle sprain or hamstring pull)
With swelling, redness, or sharp pain
For post-workout inflammation in a chronic pain area
How to Use Ice Safely:
Apply for 15–20 minutes max
Use a barrier (towel or cloth) to prevent ice burn
Wait 40–60 minutes before reapplying
Cryotherapy and Ice Baths
You’ve probably seen athletes jump into an ice bath after competition. This practice, called cold water immersion (CWI), is believed to reduce muscle soreness.
Research is mixed:
A 2017 study suggested ice baths may not significantly reduce muscle soreness【source: Journal of Physiology】.
However, many professional athletes and sports medicine experts still use them for recovery.
Bottom line: Ice baths may help you feel better, but they don’t repair tissue. Active recovery, like light cycling or stretching, can be just as effective.
When NOT to Use Ice
Skip the ice if:
You have muscle stiffness or spasms (ice can make this worse)
The area is already numb or circulation is poor
There’s an open wound or blistered skin
You’re about to be active (ice can restrict movement)
The Benefits of Heat for Pain Relief
Heat works in the opposite way — it increases blood flow and relaxes muscles.
Benefits of Heat Therapy:
Reduces stiffness and chronic muscle pain
Relaxes tight muscles and improves flexibility
Soothes stress and tension
When to Use Heat:
Chronic conditions like arthritis or ongoing back pain
Post-workout soreness and stiff muscles
Stress-related muscle tightness
Types of Heat Therapy:
Heating pads, warm compresses, or heat wraps
Warm baths, jacuzzis, or paraffin wax treatments
Massage with heat-based products (like capsaicin rubs)
Timing Guidelines:
Apply for 15–20 minutes at a time, up to 3x per day
Use moist heat (like a warm towel) for quicker relief
Avoid sleeping with heating pads to prevent burns.
When NOT to Use Heat
Skip the heat if:
You have a fresh injury with swelling and redness
The skin is already hot or inflamed
You have an open wound or infection
You’re sensitive to heat due to conditions like neuropathy
FAQs: Ice vs. Heat for Pain
1. Should I use ice or heat for back pain?
Use ice if your back pain is new and inflamed.
Use heat if it’s chronic, stiff, or stress-related.
2. How long should I apply ice or heat?
15–20 minutes max, with at least 40 minutes before reapplying ice.
Heat can be used slightly longer but should still be limited to avoid burns.
3. Is cryotherapy worth it?
Cryotherapy may help with pain relief but doesn’t speed up tissue healing. Active recovery and physical therapy are often more effective.
Final Takeaway: Should You Use Ice or Heat?
The answer depends on your situation. Use ice for new injuries and swelling. Use heat for stiffness and chronic muscle tension.
But here’s the most important part: if your pain lingers, keeps coming back, or interferes with your daily life, it’s time to do more than just ice or heat.
At Revive PT & Pilates, we help women (and their families!) recover from injuries, prevent recurring pain, and get back to doing the activities they love — from soccer tournaments to daily workouts.
👉 Book Your Free Discovery Visit with one of our specialists to find out the root cause of your pain and get a personalized plan to heal naturally.
Don’t just manage your pain — let’s fix it.