Reaching for a heating pad or ice pack? Knowing which one to use—and when—can make a big difference in how your body heals and how your pain responds.
When pain strikes, many people instinctively grab a heating pad or ice pack—but using the wrong one can slow recovery or even make symptoms worse. So which is better: heat or ice? The answer depends on what kind of pain you’re dealing with and when you apply it.
Cold helps reduce inflammation and numb sharp pain, making it the best choice for fresh injuries.
Use ice when you have:
How to apply ice:
Use a cold pack or ice wrapped in a towel. Apply for 15-20 minutes at a time, with at least 40 minutes between sessions.
Heat relaxes tight muscles and improves circulation, making it more effective for long-term pain or stiffness—not swelling.
Use heat when you have:
How to apply heat:
Try a heating pad, warm towel, or hot shower. Use for 15-20 minutes, but avoid falling asleep with heat applied.
If pain persists or you’re not sure whether to apply heat or ice, talk to your therapist. At Elite PT, we help patients use the right tools at the right time to reduce pain, support healing, and avoid setbacks.
The bottom line: ice is for cooling inflammation, heat is for soothing stiffness. Used correctly, both can be simple, effective parts of your recovery plan.