Should I Use Ice or Heat for Injuries?

If you’ve ever sprained an ankle, taken a fall, or been on the receiving end of a sports injury, chances are your first instinct was to grab some ice. That instinct is usually correct, especially when the goal is to control inflammation, reduce pain, and protect the injured tissue.

At San Jose Chiropractic here in Jacksonville, Dr. Thuraia Owais regularly explains to patients why ice is often the better choice after an injury.

“Wherever you have pain, you have inflammation—which is red, hot, and swollen,” Dr. O says. “Ice helps control that inflammation, while heat can make it worse.”

Heat might feel soothing at first, but it can actually increase swelling in the early stages of an injury, which slows down healing.

When to Use Ice

If your injury is fresh—within the first 24 hours—ice is your best friend. Applying cold reduces swelling, eases pain, and helps prevent further tissue damage.

How to Ice Properly:

• Apply ice to the injured area for 20 minutes every two hours while you’re awake, for as long as it’s hurting.

• Always protect your skin with a thin towel or cloth.

• A bag of frozen vegetables or a cold washcloth works in a pinch.

When Heat May Be Helpful

While ice is the go-to for most injuries, there are exceptions. For example, with frozen shoulder, gentle heat may help loosen stiffness. Even then, Dr. O advises against applying direct heat.

“If you want to use heat, try taking an Epsom salt bath instead. It’s gentler and won’t overload the injured area with more inflammation,” she explains.

Icing After a Chiropractic Adjustment

Dr. O often recommends icing after an adjustment, especially if you feel sore. Even gentle adjustments can cause minor inflammation as your body starts to realign.

If your soreness improves with ice, it’s likely muscle-related. If ice doesn’t help, that’s useful information—it tells Dr. O there may be another cause that needs to be addressed.

The Bottom Line

For most injuries, especially in the early stages, ice is the safest and most effective choice. Whether you’re recovering from a fall, sports mishap, or chiropractic adjustment, the right approach can make a big difference in how quickly you heal.

If you’re unsure what’s best for your situation, Dr. O is here to help. Patients from Jacksonville, Mandarin, and the surrounding area trust San Jose Chiropractic for clear guidance and gentle, effective care.

Call us at 904-683-4476 or request an appointment online to get personalized advice and treatment for your injury.