Heat vs Ice: When to Use What?

At Spectrum Health Co, one of the most common questions we hear is: 

 “Should I be using heat or ice for this injury?” 

Whether you’ve just rolled your ankle, pulled a muscle, or your back’s flared up after a tough workout, it’s important to know what to apply—and when. Used correctly, heat treatment and ice treatment can help reduce pain, support recovery, and get you back to feeling your best. 

Here’s what you need to know about when to use ice, when to switch to heat, and how both can support your sports injury management. 

Start with Ice: First 48 Hours After an Acute Injury 

If you’ve had a new or acute soft tissue injury—like a sprain or strain—ice is your go-to for the first 48 hours. 

Applying ice during this early phase can: 

• Reduce swelling and inflammation 

• Relieve pain by numbing the area 

• Help prevent excess fluid buildup in the tissues 

We recommend: 

• Applying an ice pack for 15–20 minutes every 1–2 hours 

• Always placing a cloth between the ice and your skin 

• Avoiding heat during this stage, as it can worsen swelling and delay recovery 

This is a key part of what we call the RICER protocol—a gold standard for early sports injury management. 

Then Switch to Heat: Support Healing After 48 Hours 

Once swelling has settled—usually after 48–72 hours—heat becomes your best friend. 

Using heat after the acute phase can: 

• Increase blood flow to the area 

• Promote tissue healing by bringing oxygen and nutrients to the site 

• Relax tight muscles and reduce stiffness 

• Encourage the body’s natural inflammatory response—which is essential for healing 

Use a heat pack for 15–20 minutes at a time, especially before rehab exercises or stretching. It can also be helpful for ongoing tightness or soreness from previous injuries. 

When in Doubt: Contrast Therapy? 

Contrast therapy involves alternating between cold and hot treatments—usually in the form of water baths or hot/cold packs. It’s often used in athletic settings to help with post-exercise recovery. 

Research shows contrast therapy may: 

• Improve perceived recovery and muscle soreness 

• Be helpful after heavy training or competition 

• Use temps ranging from 10–15°C cold and 38–40°C hot, for 6–30 minutes total 

However, evidence around its use for acute soft tissue injuries is still limited. At this stage, contrast therapy appears most effective for fatigue recovery rather than early-stage injury rehab. 

We may suggest it in some cases, but it’s not a one-size-fits-all solution—your stage of healing matters. 

Our Team’s Approach at Spectrum Health Co 

Whether you're recovering from an ankle sprain, quad strain, or shoulder tension, we take a whole-person, evidence-based approach to injury rehab. 

That includes: 

• Using ice in the early phase for pain and swelling 

• Introducing heat once safe to support tissue repair 

• Tailoring a plan that includes manual therapy, rehab exercises, and movement retraining 

We look at how your whole body moves, not just where it hurts—so you can heal properly and prevent future issues. 

👉 Come in for a recovery plan and re-injury prevention. At Spectrum Health Co, we’ll help you understand what your body needs—and guide you every step of the way.