One of the most common questions we get asked as chiropractors is, “Should I use heat or ice?”. Evidence supports the use of heat and ice, so the answer is not simple and depends on the individual patient and their condition.

Cold

Cold is commonly used for newer injuries where swelling or inflammation is present. This is due to the cold reducing blood flow to the area of injury, reducing swelling and inflammation that may cause pain. Your chiropractor will often advise that you apply ice to the area if you feel sore following treatment. Treatment can cause a slight inflammatory response due to muscles and joints being moved in a way that they haven’t been moved in a long time.

You can apply cold to the area in multiple ways, such as ice, ice packs, frozen peas or ice baths. When applying cold to the area, apply it directly for 10 minutes. Please ensure that ice or an ice pack is wrapped in a tea towel before applying it to your skin, as this will help prevent cold burns. You must, however, refrain from applying the ice for longer than 10 minutes, as it can completely stop the inflammatory response, which is a vital part of the recovery process.

Heat

On the other hand, heat is typically more beneficial in relieving tight muscles, stiff joints and widespread pain. Heat helps improve the blood flow to the applied area, which can help heal damaged tissue and restore movement. Applying heat also helps relax painful muscle spasms, providing further pain relief.

Heat can be applied via hot water bottles, heat pads, wheat bags, or a warm bath. When applying heat to the area of discomfort, apply it locally for 15 minutes, but ensure it is not too hot, and you are at risk of burning yourself.

Overall, it all comes down to your personal preference, and what you find provides the best pain relief. Listen to your body, as it has a natural tendency towards healing. This is rough guidance, and we recommend speaking to one of our chiropractors, so that they can offer you the best advice tailored to you individually and your condition.