When pain strikes—whether it’s from an injury, chronic tension, or sore muscles—many people ask: “Should I use heat or ice?” Both therapies can be effective, but knowing when to use each is key to getting the best results.

🧊 ICE: Best for Inflammation and Acute Injuries

Ice is most beneficial within the first 24–72 hours after an acute injury, such as a sprained ankle, swollen joint, or bruised muscle. Cold therapy reduces inflammation, swelling, and pain by slowing blood flow to the area. It also numbs nerve endings, which can help with pain control.

Use Ice For:

• Recent injuries (sprains, strains, bruises)
• Swollen or inflamed joints
• Sharp or throbbing pain

Apply ice for 15–20 minutes at a time, using a cloth barrier to protect the skin. Wait at least an hour between sessions.

🔥 HEAT: Best for Stiffness and Chronic Pain

Heat works by increasing blood flow, relaxing tight muscles, and improving tissue flexibility. It’s ideal for chronic tension, stiffness, or lingering aches, especially in the neck, back, or joints.
Use Heat For:

• Muscle tightness or spasms
• Chronic low back pain or neck pain
• Arthritis-related stiffness

Use moist heat or a heating pad for 15–30 minutes, but avoid applying heat to a freshly injured or swollen area.

🧠 Still Not Sure?

If you’re unsure whether to use heat or ice, or if pain lingers beyond a few days, it’s time to get checked. At Bonfire Chiropractic, we assess the neurological and structural root causes of pain and guide you on the best home and in-office therapies for lasting relief.