Muscle pain, stiffness, and injuries happen to everyone—whether you’re an athlete, recovering from surgery, or just overdid it in your daily activities. At Exceed Physical Therapy, we often use ice and heat therapy as part of our treatment plans to help reduce pain and improve mobility. But the great thing is—you don’t have to be in the clinic to benefit! Ice and heat are simple, effective treatments you can use at home to manage pain and support recovery between therapy sessions. Let’s break down when to use each so you can treat your body the right way!

When to Use Ice

• Cold therapy, helps reduce inflammation, swelling, and numbs pain. Ice is your go-to option when dealing with:
• Acute injuries (within the first 48 hours) – If you’ve recently sprained an ankle, strained a muscle, or suffered a bruise, ice first to control swelling.
• Post-workout soreness – If you’ve pushed yourself hard and feel muscle soreness, ice can help ease inflammation.
• Joint pain from arthritis or tendonitis – Ice can temporarily relieve discomfort in inflamed joints.
• Swelling and inflammation – If a body part is red, swollen, or warm to the touch, cold therapy can help.

How to Apply Ice

1. Use an ice pack (or a bag of frozen peas wrapped in a towel)
2. Apply for 15-20 minutes at a time
3. Repeat every 2-3 hours if needed

*Never apply ice directly to the skin—always use a towel or barrier to prevent frostbite

When to Use Heat

• Heat therapy is best for relaxing muscles, increasing blood flow, and soothing chronic pain or stiffness. Reach for heat when dealing with:
• Chronic muscle pain or stiffness – If you have tight, sore muscles from stress or overuse, heat helps them relax.
• Muscle spasms or cramps – Heat increases circulation, which can ease muscle cramps.
• Arthritis stiffness – If your joints feel stiff but not swollen, heat can help improve mobility.
• Pre-workout warm-up – Applying heat before a workout can loosen tight muscles and improve flexibility.

How to Apply Heat

1. Use a heating pad, warm towel, or warm bath
2. Apply for 15-20 minutes at a time

*Avoid using heat on swollen or inflamed areas

*Be careful with high heat—too much can cause burns

When to Switch from Ice to Heat

Sometimes, you’ll need both ice and heat at different stages of recovery! A good rule of thumb:

• First 48 hours after an injury? Ice it! Reduce swelling and pain.
• After swelling subsides? Use heat! Improve blood flow and relax tight muscles.

At Exceed Physical Therapy, we often use ice and heat as part of our treatment plans, but they’re also easy and effective ways to manage pain at home. Knowing when to use each can speed up healing and ease pain more effectively. If you’re still unsure or dealing with lingering pain, our therapists can help guide you toward the best treatment plan. Ready to move, feel, and heal better? Contact us today.