Should I use ice or heat? I answer this commonly asked question.

I get asked this question more than any other and the answer is actually pretty simple. Let me explain first what ice and do when you put them on your body, then I will explain the two different scenarios for their use, followed by some do’s and don’ts.
Both ice and heat serve to interrupt the pain that is traveling from an injured area to your brain. Essentially what happens is that the information your body transmits about the heat or cold, travels to your brain faster than pain, so you don’t feel the pain as much. Both heat and cold serve to reduce muscle spasms and muscle tension. Heat increased the circulation to an area, thereby bringing more nutrients and taking away more harmful waste products. Ice reduces the circulation to an area, thereby reducing swelling. So, they both work and technically it probably does not matter which you use, but there are specific times when one works much better than the other.
It is always best to use ice for the first 48-72 hours right after an injury; this is also known as an acute injury. R.I.C.E is an acronym standing for the things you should do to treat an acute injury; Rest, Ice, Compress, and Elevate. The ice will help to decrease the swelling and inflammation. After the first 48-72 hours, you can switch to heat, which will help to relieve any muscle tension while you continue to heal.
It is best to use heat for chronic muscle soreness or soreness after an activity (as long as an injury with swelling is not present). The heat will help the muscles relax better. Heat can also be helpful for chronic joint pain such as arthritis (osteoarthritis).
The directions for using ice and heat are the same. Apply ice or heat for 15-20 minutes at a time only! No longer! Then take away the ice or heat until the skin returns to room temperature, I usually recommend 30-40 minutes, then you can re-apply the ice or heat. It is ok to use a bag of ice or a commercial ice pack. For heat, it is best to use a moist heat source such as a hot shower, hot tub, or hot towel (but be careful not to burn yourself).
Now for the don’ts. Do not put ice directly on your skin; always use a towel or other protective barrier. Leaving ice on for longer than 20 minutes can have the exact opposite effect from what you are going for (think about what happens to your nose and cheeks when you come inside after being out in the cold for a long time). Never, never use an electric heating pad, especially not to sleep on. I know it feels good, but you are probably doing yourself more harm than good.