What’s better, hot or cold for an injury? “If your injury is older than six weeks, using ‘hot and cold’ can help restart the healing process,” says Dr. James Doran, a well-known Denver chiropractor. However, each injury is different, so continue reading to find the best treatment for your injury. (Note: If you have diabetes or circulatory problems like Raynaud’s disease, check with a doctor before beginning any treatment.)
What’s Better, Hot or Cold for an Injury? It Depends!
Sprains are injuries to a ligament or tendon. The best treatment for these injuries is rest, ice, compression, and elevation (RICE). Begin by wrapping the injured area with a bandage and elevate it above heart level. Use ice for 20 minutes and take the rest of the hour off. Keep this schedule for the first 1 to 2 days after your injury. Be sure to place a towel under the ice to avoid irritating the skin. Attempting to move the ankle after icing can help to restore function more quickly.
The best way to move the joint after an injury is “non-weight bearing.” For example, if you’ve injured your ankle, try rotating, flexing, and extending the ankle while elevated on the couch or a chair. Even small amounts of motion can help reduce healing time and prevent scar tissue and chronic injuries from developing. Regardless, using hot or cold for an injury should always be included when treating a joint injury.
Pulled Muscle: Ice, Then Heat
Is your hamstring or glute feeling tight after a hard workout? As a rule, you should use ice to treat new (acute) injuries as soon as possible to stop inflammation. If a muscle takes weeks to heal or flares, use a warm compress, especially before exercising. You mustn’t just jump into your workout. Stretching and moving the muscles before exercising increases blood flow, warming them and ensuring they have adequate oxygen. These simple steps increase flexibility and help to prevent more injury.
Lower Back Pain: Heat, Then Ice
Straining the lower back can occur with shoveling, slips, and falls, or even sitting in one position for too long. While it may be tempting to use heat on the irritated area, ice truly is best. If your back pain is a new injury that hasn’t bothered you, reach for the ice pack.
If you have chronic or frequent back pain, you may have some underlying arthritis or joint degeneration. If this is the case, “applying heat and then cold is probably best,” says Dr. Doran. A small amount of walking helps create motion in the injured joints and gives the muscles in the back something to do other than spasm and splint the area of injury.
Headache: Heat, Then Ice
Hot and cold therapy is often best, whether the headache is at the base of the skull or the forehead. Begin with the heat on the neck and base of the head, followed by cold. The heat will relieve muscle tightness or guarding, while the ice helps reduce inflammation. Much like treatment for back pain, begin with heat and follow with ice. Follow this schedule several times. Laying face up, with a rolled-up towel under your neck, will relieve muscle tightness and take pressure off inflamed joints.
Stiff Neck: Ice
The insidious (unknown) onset of neck pain is often the result of a joint injury. The cause of the damage can be as simple as staying in one position for too long (sleeping “funny”), a poorly set up workstation, or whiplash injury. Ice typically works best for these types of injuries. Again, laying face up with a rolled-up towel under your neck will relieve tight muscles and inflamed joints.
Are Biofreeze or Icy Hot the Same as Using Hot or Cold for Injury?
Sports creams (or “topicals”) claim they can be hot or cold. Many topical creams contain menthol or camphor, which create a superficial cooling effect that can distract you from pain. The warming sensation usually comes from capsaicin, which adds “heat” to chili peppers. The warming sensation creates a competing stimulus for the nerves.
However, these creams won’t change your skin’s temperature, unlike using hot or cold for an injury. Remember, even if these creams make your injury feel better, they don’t “heal” the damage. That still requires getting treatment from a doctor specializing in muscle and joint injuries. Chiropractors are especially suited to treat these injuries which often affect athletes and people involved in auto accidents.
CBD Products
Cannabidiol (CBD) is a type of cannabinoid, the active chemical found in marijuana and hemp (cannabis) plants. CBD doesn’t cause the “high” feeling linked to cannabis and THC, the psychoactive component of marijuana.
People with chronic pain often use topical CBD products to manage their symptoms. CBD oil may reduce the following:
- Joint and muscle pain
- Joint inflammation
- General discomfort from various health conditions
Research on CBD and pain management is promising. CBD also offers an alternative to opioids for people who have chronic pain. Opioids are habit-forming and can cause serious side effects. While more research is needed, the pain-relieving benefits of CBD oil and other CBD products are growing. Especially when combined with hot or cold for an injury. If you want to try exceptional CBD products and save money, use the discount code “drd” at Viva Oils CBD Company and save 10% on your order.
Hot or Cold for an Injury FAQ
Q: When should I use ice for an injury?
A: Ice is best for new or acute injuries, especially within the first 24–48 hours. Ice helps reduce inflammation, swelling, and pain by constricting blood vessels and slowing the inflammatory process.
Q: How long should I ice an injury?
A: Apply ice for about 20 minutes at a time, then allow at least 40 minutes before reapplying. Always place a towel between the ice and your skin to prevent irritation or frostbite.
Q: When is heat better than ice?
A: Heat is typically better for chronic injuries, muscle tightness, stiffness, or injuries older than several weeks. Heat increases blood flow, relaxes muscles, and improves flexibility, making it especially helpful before stretching or exercise.
Q: What’s best for a sprain—heat or ice?
A: Ice is best for sprains, especially during the first 1–2 days. Sprains involve ligament or tendon damage and benefit from rest, ice, compression, and elevation (RICE). Gentle, non-weight-bearing movement after icing can also support faster recovery.
Q: What’s better for a pulled muscle—heat or ice?
A: Ice should be used first for a new muscle strain to reduce inflammation. Once the acute phase passes or if the muscle feels tight before activity, heat can help improve circulation and flexibility, especially prior to exercise.
Q: Should you use hot or cold for an injury of the lower back?
A: For new lower back injuries, ice is usually best. For chronic or recurring low back pain, especially when arthritis or joint degeneration is involved, applying heat followed by ice often works best. Light movement, such as walking, can also help reduce muscle spasm.
Q: Are products like Biofreeze or Icy Hot the same as hot or cold for an injury?
A: No. Topical products create a sensation of warmth or cooling but do not significantly change tissue temperature. They may temporarily reduce pain by distracting the nervous system, but they do not promote tissue healing.
Q: Why choose chiropractic care instead of just using hot or cold for an injury?
A: Chiropractic care addresses the root cause of injury by restoring joint motion, reducing nerve irritation, and improving biomechanics. Using hot or cold for an injury can support recovery, but chiropractic treatment helps ensure injuries heal correctly and do not become chronic.
Q: When should I see a chiropractor for an injury?
A: You should seek care if pain persists, worsens, or limits daily activities despite using hot or cold for an injury. Chiropractors are especially well-suited to treat sports injuries, work-related injuries, and auto accident injuries.
In Addition of Using Hot or Cold for an Injury, Choose Chiropractic!
Our office is conveniently located for patients in Arvada, Denver, Mountain View, and Wheat Ridge, Colorado! Still not sure? Please check out some of our 5-Star reviews to see why we are the chiropractor Denver seeks for fast, effective, and lasting pain relief. In addition to using hot or cold for an injury, foam roller exercises are an excellent way to relieve muscle spasm and improve spinal motion. Looking for a Denver Chiropractor? Ready to start feeling better? Contact our affordable Chiropractic office to request an appointment online!
Dr. James Doran is a licensed Doctor of Chiropractic with over 25 years of clinical experience treating musculoskeletal and neuromuscular conditions. His clinical focus includes mechanical back pain, neck pain, headache disorders, sports injuries, and post–auto accident injuries.
Dr. Doran utilizes evidence-based approaches including chiropractic adjustments, acupuncture, dry needling, low-level laser therapy, and rehabilitative care. He holds a bachelor’s degree in human nutrition and integrates functional, biomechanical, and whole-person principles into patient care. Dr. Doran is licensed to practice chiropractic in the State of Colorado and treats patients daily in private practice.
About Integrative Health and Rehabilitation
Integrative Health and Rehabilitation provides integrative chiropractic and physical medicine services for patients in Denver, Arvada, and Wheat Ridge, Colorado. The clinic focuses on evidence-based, non-surgical care for both acute and chronic conditions, with an emphasis on restoring function, reducing pain, and supporting long-term health. 📍 Office Location: Denver, CO 🔗 View the clinic on Google Maps
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With a legacy of more than 25 years, our team specializes in helping individuals triumph over back pain, neck discomfort, and persistent headaches, all without relying on addictive medications or risky surgical procedures.
