A go-to remedy people use for pain relief, next to medication, is usually ice and heat. So the question you should be asking is, “which one should I use?”. Both treatments have their advantages and disadvantages along with negative effects if not used for the right conditions.

HEAT (15-20 mins every 20-40 mins)

Should Be Used For:

• Increase Blood Circulation

• Tight Muscles

• Sore Muscles

Should Not Be Used For:

• Open Wound

• Swelling

• Acute Injury

Methods of Heat:

• Hot Pack

• Hot Tub

• Sauna/Steam Room

• Pain Free Dynamic Stretches 

• Warm Shower

ICE (15-20 mins every 2 hrs)

Should Be Used For:

• Swelling

• Decrease Blood Flow

• Decrease Inflammation

Should Not Be Used For:

• Chronic Pain

• Tight Muscles

Methods of Cold:

• Cold Pack

• Cold Plunge