Heat vs. Ice: Which Therapy Is Right for Your Pain?

When it comes to managing discomfort without resorting to OTC pain relievers, many of us turn to heat or ice therapy. But knowing when to use each can make a significant difference in your recovery. Dr. Stackis shares his thoughts on these therapies, the benefits of each, and how to use them safely.

Understanding Heat Therapy

Heat therapy is often used for chronic conditions or to relieve muscle stiffness and joint pain. Dr. Stackis explained,

“Heat is used to loosen up stiff joints or tight muscles, relieve tension, and is particularly useful for chronic conditions.”

Applying heat increases blood flow, which helps relax muscles and alleviate pain. It’s ideal for conditions like chronic lower back pain or tightness in the shoulders.

The Benefits of Ice Therapy

In contrast, ice therapy is more effective for acute injuries and conditions that involve swelling or inflammation. Dr. Stackis noted,

“Cold therapy slows down blood flow to an injury, which helps reduce swelling, inflammation, and pain.”

This makes it the go-to option for fresh injuries, such as sprains, strains, or after intense physical activity that aggravates a chronic condition.

Applying Heat and Ice Safely

Both heat and ice therapy should be applied correctly to avoid complications. For heat or ice, Dr. Stackis recommends using it in 20-minute sessions (no longer), with at least an hour between sessions. You also want to ensure that the area returns to room temperature before reapplying. Note: If your ice pack doesn’t have insulation, be sure to place a cloth between the ice and your skin to avoid frostbite.

Combining Therapy With Chiropractic Care

Chiropractic adjustments are an ideal complement to both heat and ice therapies. For acute injuries like a lower back strain, chiropractic adjustments aim to restore function and reduce pain.

For acute conditions, adjustments help restore normal function, and ice therapy at home can further reduce inflammation. On the other hand, for chronic issues like muscle tension, heat therapy combined with chiropractic care can enhance muscle relaxation and speed up recovery.