Should you ice or heat an injury?

You tweak your knee. It swells up. You head for the freezer because that’s what everyone says, right? Ice it!

Fast forward a few days — the swelling’s gone, but it still hurts. Now what? Ice again? Or should you heat it? Or both?

If you’re confused, you’re not alone. The ice vs. heat debate is one of the most misunderstood parts of injury recovery — and getting it wrong can slow things down.

Let’s break it down.

Ice vs. Heat: What Each One Actually Does

🧊 Ice (Cold Therapy)

Best for: Acute injuries (within the first 48–72 hours)

How it works: Cold reduces blood flow, helping to decrease inflammation, swelling, and pain. Think of it as damage control.

Use it when: You’ve just rolled an ankle, tweaked your back, or taken a hit and the area is inflamed or puffy.

But here’s the thing: Ice doesn’t heal the injury — it just helps you manage the initial pain and swelling. That’s why it’s useful early on, but not for the long haul.

🔥 Heat (Thermotherapy)

Best for: Chronic pain or stiffness (after the acute phase)

How it works: Heat increases blood flow, relaxes tight muscles, and improves tissue flexibility.

Use it when: You’re dealing with lingering tension, stiffness, or muscle soreness — especially in the neck, back, or joints.

Warning: Applying heat too early (while swelling is still present) can actually make inflammation worse. That’s why timing matters.

So… When Should You Use What?

• Injury just happened? → Ice
• Still swollen or tender? → Ice
• Feeling tight, stiff, or sore days later? → Heat
• Still unsure? → Book a pro at YFS and we’ll assess it properly

Why This Matters More Than You Think

Choosing the wrong method won’t just slow your recovery — it could lead to compensations and set you up for future injuries.

At Your Form Sux, we see it all the time: people pushing through pain, using heat on a swollen knee, or icing their back for weeks with no real progress. It’s not your fault — outdated advice is everywhere. But your body deserves better.

Still Confused? Let Us Take the Guesswork Out of It.

Your injury isn’t just a sprain or a strain — it’s your body asking for the right kind of support. At YFS, we look at how you move, where you’re compensating, and what’s actually causing your pain — then build a plan that works with your body, not against it.

Book a session.
Let’s ditch the guesswork and get you healing smarter — and faster.