Ice Vs. Heat: What’s Best for Injury Recovery?
Advice from Elevation Chiropractic | Ankeny, Iowa
One of the most common questions we get at Elevation Chiropractic is:
“Should I use ice or heat?”
It’s a great question, because using the right one at the right time can make a big difference in how you heal.
For most injuries, ice comes first, heat comes later.
Why? Because right after an injury, your body typically responds with inflammation and swelling. In moderation, swelling is good; it’s your body’s way of pulling in nutrients to heal that area. But in excess, it causes pain. In that early stage, ice helps cool the area down and manage inflammation and pain. Heat is more helpful later on, as you begin recovering and working to regain motion and function, and can bring blood flow and nutrients to that area to assist your body’s healing.
As always, if you’re unsure, reach out to your chiropractor or physician for personalized advice.
❄️ When to Use Ice
Ice is your go-to in the first few days after an injury or if you're experiencing:
Swelling or inflammation
Redness and heat in the area
Pulled muscles or acute strains
Nerve pain or tingling
Muscle spasms
Acute back or neck pain
How to Use Ice Safely:
Never apply ice directly to the skin—use a towel or cloth between the ice pack and your body
Apply for 20 minutes on, then take at least 1 hour off
Ice several times a day during the first 48–72 hours of an injury
🔥 When to Use Heat
Heat is better for chronic conditions or to loosen up tight, stiff areas. Use heat if you’re experiencing:
Muscle tightness or soreness
Stiff joints
Muscle cramps or knots
Arthritis discomfort
Tension headaches
Lingering pain or stiffness from an old injury
Heat Tips:
Use a heating pad, warm compress, hot bath, or towel
Apply in short intervals (15–20 minutes), multiple times a day
Never use heat on a freshly injured, swollen, or inflamed area
Chiropractic + Recovery
Using ice and heat appropriately can go a long way, but pairing it with chiropractic care can help you recover faster and more fully.
At Elevation Chiropractic in Ankeny, we focus on:
Relieving pressure and tension through gentle, specific adjustments
Restoring motion and alignment in injured or stiff joints
Improving your body’s natural ability to heal—without meds or surgery
Whether you’re dealing with a recent injury or long-term pain, chiropractic care is a safe and effective way to support recovery.
For more tips: https://www.hopkinsmedicine.org/health/treatment-tests-and-therapies/ice-packs-vs-warm-compresses-for-pain
Need Help Deciding What’s Right for You?
We’re here to guide you! Dr. Jonah Knous at Elevation Chiropractic offers personalized care for individuals and families in Ankeny, helping you make smart, natural choices for your health.
📍 114 NW 9th Street, Ankeny, IA 50023
📞 (515) 461-3505
📧 DrJonah@ElevationChiropracticAnkeny.com
New patients and walk-ins welcome!
