You’ve twisted an ankle or strained your back—what’s the first thing that comes to mind? Probably grabbing an ice pack. But is icing always the right move?
Let’s clear up the confusion and help you make the best choice for your recovery.
When to Use Ice
Ice is great for acute injuries—those that just happened. It helps reduce swelling, numb the area, and ease pain.
Common situations where ice helps:
- Sprained ankles
- Muscle strains
- Bruises
- After intense physical activity (to calm inflammation)
Applying ice in the first 24 to 72 hours after an injury can help control swelling and manage discomfort.
How to do it:
- Use a cold pack or wrap ice in a towel (never apply directly to the skin).
- 15-20 minutes at a time, every couple of hours.
When to Avoid Ice
Ice isn’t always helpful. If you keep using it for chronic injuries (those that stick around), it can actually slow down healing.
Skip the ice if:
- The injury is more than 72 hours old.
- There’s no swelling, but you feel stiffness or tension.
- You’re dealing with chronic muscle pain or joint stiffness (heat works better here).
In Keswick, we often see clients icing too long or at the wrong stage of healing—sometimes because “it’s what they’ve always done.”
When Heat Might Be Better
Heat helps increase blood flow and relax muscles. It’s a good option for:
- Chronic muscle pain
- Stiff joints
- Old injuries that feel tight
Alternating between heat and ice (known as contrast therapy) can also work in some cases. But knowing when and howto apply each is key.
Need Help Deciding What’s Right for You?
At Dynamic Health Therapy, we work with clients in Keswick to create personalized treatment plans, whether you’re dealing with a fresh injury or long-term pain. Our team offers massage therapy, chiropractic care, osteopathy, and more—because sometimes ice alone isn’t enough.
Want to learn how combining therapies can help your recovery? Check out our blog on The Benefits of Combining Massage Therapy and Chiropractic Care in Keswick.
Or contact us today to talk about the best approach for your injury. We’re here to help you get back to feeling your best.
