Heat or Ice for an Injury - the answer from a doctor of physical therapy

"Should I put heat or ice on this injury?" It's a question I answer all day long in my physical therapy clinic; today I turned on a camera and answered it for you, too! Is heat or ice better for your injury? It actually depends on a few things - push play above and I'll break it down for you. :)

[@BigLukeBeChillin]

These are the best kind of KZbin videos when you want to learn something straight to the point and full of useful information thank you! 💯

[@toneandtighten]

You are welcome, Luke! Thank you for the kind comment.

[@robotaholic]

"Slow down nerve conduction velocity" 1:54 is exactly what I was looking for. Thanks

[@AndrewJrMkansi]

This is still very helpful advice after 3 years. Thank you so much!

[@toneandtighten]

I am happy to hear that! You are welcome!

[@أملمختار-ع5ل]

After 6y. It's knowledge 😃

[@jennb1245]

I primarily work with women who are pregnant and this video was a great resource for explaining the reasons why we would try either one or the other with some of their pregnancy related aches and pains. Thanks so much for the content!

[@toneandtighten]

You are very welcome, Jenn B! I am glad you found this helpful and thank you for sharing.

[@RK-su4hs]

Consider red raspberry leaf tea in the last trimester to strengthen mother and baby & ease delivery Aches & pains may be due to calcium deficiency. Common in America Minerals need to be organic. Pills are inorganic. Black Strap Molasses rich in organic calcium and iron Christophers Herbal Calcium Tea &/or caps will be beneficial Best

[@jennb1245]

@@RK-su4hs thks!

[@ap14spt]

I got confused doctor . Shall i go with hot therapy as in one of knee pain appears ..Doctor told OA beginning. Can you help me some good exercise. I found your one vedio very useful to know the muscles

[@liamconners8327]

Been dealing with tendinitis in my wrist for the past year. Finally realized it won't heal itself with my lifestyle so started icing it and bracing it. After a few days I notice huge improvements and will continue. This video is extremely helpful. It helped me understand why it's actually working. It's concise and informative. Great video, thank you.

[@ashton3757]

Epsom salt helps a lot!

[@mattflanagan8004]

perfect perfect perfect short and sweet when above and beyond thank you

[@toneandtighten]

Glad you liked it!

[@lightraveler333]

Thanks for clarifying. I got hurt lifting weights (my hip/femur) Ice has definitely been helping 👍

[@HHFHFG]

This is an excellent video full of useful information that goes into the detail that gives you a better understanding of inflammation. Thanks so much.

[@toneandtighten]

Glad it was helpful and thank you for commenting!

[@HHFHFG]

@toneandtighten I did the heat and ice for 20 mins intervals the day after I sprained my knee. It worked amazing! I was able to walk after a day. Last time it took weeks to heal. Thanks so much. Great advice. Onto the exercises…

[@hegerwalter]

I was sparring in Muay Thai last week and got kicked in the spleen. It has been two weeks, but still hurts. I am 60, so don't heal as much anymore. Take hot showers, but progress is slow.

[@nylakhan5658]

How r you doing now

[@ripjuicewrld1027]

I hope you feel better ,

[@AVAW-u3v]

How you feeling now?

[@thegreatesttoeverdoit]

Bro who tf kicks a 60 yr old in the spleen

[@lowboy911]

You may have a minor or acute spleen laceration, should heal on its own as long as you take it easy

[@paulbroderick8438]

Chasing my crazy Husky dog i tripped on a step and came down hard, my right arm completely under me. Got up immediately but the next day the stiffness and aches and pain were sure there! I have been only using cold water out of the fridge once per day, but time for me to step up. Thank you for the most valuable advise.

[@aumnamashivaya4]

Awesome info,any and all advice on getting over lower back pain due to muscle cramps is more than welcome. God bless you

[@allann7333]

Great video. Ice does wonders for my muscle strains.

[@toneandtighten]

Yes it does!

[@monicaperezwalker1513]

I have really bad sciatic nerve pain and have been doing ice baths for 15 min every evening. It really helps. But then my hip hurts so bad after 30 min.

[@handsthatmassage]

combine that with having a deep tissue massage on the hamstrings, glutes and calfs and you may see an extra benefit

[@jamesjenkinsjr.978]

Thanks for sharing your professional support.

[@toneandtighten]

My pleasure!

[@shahidanamazi4253]

Which therapy should I use,I have shoulder and neck pain, my shoulders get numb at night usually?

[@desitadka6856]

Hi there I love ur videos . I pulled my muscle while I was doing gym. Didn't lift weight but I woke up next day left lower back pain which eventually turned into scietica pain. It's been 2 months now. My chiropractor think it's mild disc bulg . I had been using heat and ice bags. Now this is my third month .stil pain in lower back goes towards in my leg. Could you please advise how I should use ice bags and heat and exactly when ? I can't figure out .

[@isaackawlewski5925]

You could have muscle adhesions in the area if you’re certain you pulled a muscle and didn’t screw up your spine, solution to that would be to dig into the muscle and remove the fibers preventing the muscle from moving like it should

[@ThatsSoGiorgio]

I just have to say that I absolutely love how you threw the subscribe and like at the very end, after serving the video’s purpose. Too many channels throw a minute of self advertisement before getting to the point and this is often after I already got hit with an advertisement prior to the start of the video. So thank you for that consideration. I’m going to subscribe just for that. For that thoughtfulness.

[@toneandtighten]

I appreciate that!

[@Silphwave]

I tore my meniscus a couple of days ago, heat has been great for increasing mobility as it was almost jarred and I believe it will speed up recovery but the swelling is huge now 😅 So may be time for some ice to bring that down as the swelling is impairing movement. But once this initial inflammation reduces, I'll be opting for heat for the next couple of months. Lots of high quality collagen rich meat and increased blood flow to the area and I'll be healed ahead of schedule 🙂

[@ingmar1831]

Icing is no longer recommended for accute injury, it helps with pain but slows down recovery

[@xiahan1698]

Chronic lower back pain should also be due to inflammation, a chronic, biological agent free inflammation. But it turns out that the use of heat helps, not ice, which is anti-inflammatory. So it looks like the mechanism is not crystal clear from pathophysiologic perspectives. Any thoughts?

[@armandofelipe3462]

Thank you for all your great advice! what an amazing channel. 💪🏻👊🏻

[@toneandtighten]

Of course!

[@reflex.pubgmobile]

Ice first few days to slow inflammation and heat after that to help body cure faster. Rest is more important as healing is slow for most people.

[@Ocean8881]

Great info! Thanks for sharing. I woke up one morning and couldnt walk too well on my left foot-- I could nt figure out whether to use heat or ice to alleviate the pain. Someone recommended ice and that seems to have worked to a certain extent.. I had assumed that I was healed and started to put too much weight on the foot and the pain came back strong again. Should I massage and wrap it with bandage or wear an ankle brace or support??.. the pain is on the top of the foot.

[@JZGreengo]

Ice is better than narco, the area is already numb because the nerves are cut but there’s nerves deep in the flesh that enjoy cooling effect

[@jblue3069]

Thanks this really help me with my muscle stiffness

[@tennaj1367]

I just banged the crap out of my shin !! I guess I'll try the ICE method to get rid of the swelling.

[@marilou.maquirang]

I love ice for any aches or swelling. Once I was bitten by big ants and it is unbearable. good I rembered my ice therapy and it was really successful. The itch didn't came back. My swelling knee due to arthritis is coming back, so I need to do this everyday, but it's a big relief for me Thank you.

[@toneandtighten]

Thank you for sharing!

[@Roobnoon]

Thanks doc

[@toneandtighten]

No problem!

[@L0ND0NMAN]

Thank you ! I really like your chanel! What do you say about the shoulder tendinites and the icing? I have heard conflicting information as the inflamation is necessary to treat the injury (rotator cuff tendon ) and the icing would be counterproductive.. Any thoughts?😊

[@jamesortega8681]

why would you wanna reduce swelling for an acute injury? isnt that part of the healing process? if the ice is just to make me feel better, i think in most cases i wouldnt mind the pain if the swelling will speed up the healing process

[@jerrygentes7351]

Great advice!! Love your videos! Thank you for sharing all your knowledge and experience. Appreciate it!

[@toneandtighten]

Absolutely my pleasure, Jerry! Thanks for the kind comments and words of support. I appreciate it!

[@hassanalinasir6770]

Sir hope you are going well.. Recently I have done Glenn Suger in which sugern repair ulner nerve arteries etc but more then month but swelling is here what a have to do

[@carperdiem8754]

Hurt my lower back deadlifting. Been doing heat and ice. I finally did a cold plunge because I have been so sick of the pain. We will see how it goes. Has been about 6 days of pain now

[@reenXsham]

Van we use both together? I mean my physio uses cold. Pack first on my back.. Then she puts massahing. Macjine and at the end she puts hot pack. Is tjay alrifht? I have stiffness n pinched nerve due to reduced disc space between c2-3-4-5-6. Kindly reply.

[@sweetdreams3839]

I've had acl reconstruction and i feel my knee stiff still and there's swelling, its been 2 months, what should i use before going to physiotherapy?

[@Har_Har_MAHADEV5084]

Hello sir, in case of ligament injury which one should be preferred..icing or heating.

[@FundomLtd]

Ask a doctor

[@MusicYoutube-s5u]

Hi may I ask, what are the symptoms of ligament injury? Is it painful even at rest? Thank you

[@Har_Har_MAHADEV5084]

@@MusicKZbin-s5u symptoms include intense pain at that particular area during walking, running and climbing stairs. Some swelling will also be seen. Ligament tear can be confirmed by MRI. If its a partial tear it heals with some physiotherapy but if its a complete tear than surgery is needed.

[@adampepsi167]

I have overrused my arms and felt pain for months. My doctor Said to use ice after training? Is this good?

[@Tribhuvan123]

I'm physiotherapy student from India 🇮🇳

[@toneandtighten]

Welcome to my channel! I hope you found this video helpful.

[@roselita99]

😊torn tendons. Cam you please tell me if people over 70 years old can have chirurgie to fix the problem. Thanks

[@dmrcreations3311]

How often should i ice a fracture..and im not sure how long my elbow was fractured but i was having dull pain for well over a week still working out ..this morning extremely painful no movement and niw fingers are swelling..when i went to urgent care they said put ice and heat on..niw i know there was minimal pain early on can a fracture go from that extreme..im thinking it just got fractured because of the pain..also shouldn't i ice it for a period of two to three days with no heat..idk thanks

[@roselita99]

My supraespinatus is completely torn, I have pain and cannot move my arm in certain directions, can you give some advice please? Thanks

[@THE______TRUTH]

Would you say that heat is going to increase the speed at which you recover from an injury. Assuming the pain doesn't bother me, would letting the inflammation take its course help it heal faster?

[@dianecomer4390]

My sciatica is acting up and hurting my back should I use hot or cold compresses?

[@jayantipatel6080]

Very informative, Thanks

[@mohammednaseeb4610]

My both elbows are swollen due to weight lifting.Should i ice or heat?

[@sirliege3307]

Thank you doctor🎉

[@toneandtighten]

Most welcome!

[@michaelosborne3414]

Can someone explain please, if inflammation is good and your bodies response to heal, surely ice would reduce the inflammatory effect? Why is cooling the area a good thing, won't it lessen the inflammatory effect which is trying to heal to sprain

[@brlxnnx]

A large part of it is for pain management, but the other part is that oftentimes, for something like a sprain, for example, the swelling and inflammation is excessive. It's meant to be excessive to keep the person from moving it and injuring it further, but 1) that's very painful, and 2) if the swelling isn't reduced it has the possibility to atrophy the muscles and make the surrounding tissue more rigid since everything is so swollen and can't be moved. So we want to preserve muscle mass and tissue pliability, while also promoting healing and pain management - if that helps at all.

[@jeffbronson3696]

Exactly what the person above commented. Our body overreacts with inflammation because it’s trying to protect us from life-threatening inflictions (infections, further injury). However, this protective is suboptimal in most situations, it’s simply there to maximise your chance of survival.

[@mirrorreflex]

People thinking inflammation is the same as swelling. Swelling is a part of the inflammation process. Swelling is what causes pain, but other parts of the inflammation process that release chemicals can help with healing. Elevating the part of the body injured or wearing a compression garment can reduce the swelling, but does not stop the chemicals your body releases. Taking anti inflammatories stops not just swelling but other parts of inflammation process.

[@keithchegwin1222]

I have had a bad back for 5 years, yesterday i treid to some physio which just made it worse. Do you suggest ice or heat for this? I'm not sure, because although I've had a bad back for years, whats made it really bad is something new. Thanks

[@livinginvancouverbc2247]

Heat is definitely better for a sore back. I've had a sore back off and on for decades. I sit in a tub of hot water every morning before going to work. It's Heaven for my lower back muscles.

[@keithchegwin1222]

@@livinginvancouverbc2247 I'll give it a go, cheers

[@evicencio31863]

I have a problem, my left foot with toes. But on the top of my left foot, it very pains and very hurts. Do I need 'ice' & more options for my recovery?

[@OhhhJP]

For a shoulder labrum tear, should I heat or ice?

[@lightinthedarkministry8859]

I like hot,cold. Both at the same time is good but I thinknfor somethings it could irritate

[@shaunx.the.devine]

We did find it useful

[@Dank8]

Hey man. My ex slammed my foot in a door for like 5 minutes straight about 2 days ago. Theres no bruising or much discoloration but putting weight on it really really hurts and my bedroom is on a second floor. I just noticed my big toe was well more swollen then my opposite foot. I really can’t afford going to the er and since there’s no bruising or color change would you recommend I just soak it in heat here and there?

[@suerobinson899]

I have a pulled groan muscle with a muscle cyst on top of it I have been thru therapy how long will I have this severe pain

[@day2dreamf0r64]

I’m looking for fast recovery in my legs I did high rep deep squats it hurts the tightness and sore muscle is still present and I have a busy schedule with football so I need to recover quick

[@ju999X]

how are u now ?

[@day2dreamf0r64]

@@ju999X that was two months ago but it took like a week to recover

[@ju999X]

@@day2dreamf0r64 oh not bad

[@Bboytraw]

Thank you ❤

[@toneandtighten]

You're welcome 😊

[@jayduke8554]

Very helpful thank you 😊

[@toneandtighten]

Glad it was helpful!

[@christophersedlak1147]

THANKS

[@qbhi___]

My lip is bruised so bad. The swelling subsided, i wonder if i should use heat now to get the bruise out.

[@cartermitchell7444]

Hey I have a ligament injury in my foot it keeps feeling cold like no matter what I do it’s cold

[@juliust.gayagas4022]

My bones in my ankle got hit by a foreign object and it's swollen, i felt pain. What should i used to get rid of it?heat or ice?it's almost a week now already.

[@rickybobbydastar6534]

Ice water or just cold water & Epson salt until swelling is gone , then warm water if ur mobility is bad

[@juliust.gayagas4022]

@@rickybobbydastar6534 many thanks sir.

[@rickybobbydastar6534]

@@juliust.gayagas4022 no problem hopefully it works for u

[@juliust.gayagas4022]

@@rickybobbydastar6534 i felt better now. Thank God 🙏

[@rickybobbydastar6534]

@@juliust.gayagas4022 You’re welcome , I’m glad you’re feeling better.

[@TJ_Liftz]

I get really really tight shins right after running with a Buring pain when I try to stretch it ...ice or Heat ???

[@radiator007]

i have mild ulnar flexor carpi tendonitis in second week wearing occasionally splint. Ιm in a situation that can do quite comfortable stretches. Should i put ice or heat to the area to accelerate the healing process?

[@nelsongonzalez5369]

Putting both hardens the injury

[@JZGreengo]

Well it’s not like you’re trying to move it anyway

[@PardeepSingh-ui4ko]

Which is more effective for MCL injury..?

[@Nisha26566]

I got a big head bump..after my accident last night, near my stitches, so should i use ice or heat to reduce the swelling,??

[@deepakkumarnayak4796]

Thank you

[@toneandtighten]

You're welcome!

[@nathanthesubzeromangold4615]

I've been having surgery all year of my life since I had a heart infection and then two hernia surgeries and my stomach. Still feels like crap everyday bloated. This year 2022 I just have my second hernia surgery I'm running out of options I think I should start ice packs every single day and a lot of cold showers cuz I want to get outside more I'm more tired every day of pain can't a tolerate anymore. Even because I have Down syndrome for years. I don't have much strength left. Just tired more since after this year.

[@frisk151]

Thanks!!

[@toneandtighten]

No problem!

[@kenarayana3667]

I underwent CPR due to cardiac arrest and subsequent angiogram. While going through the process of CPR my ribs got n fractured. I have been given with pain killers and calcium supplements. I have been asked to wear a rib brace. Seven weeks since the incident, I still have pain due to the fractured rib. Doctor said it will heal slowly. Please advise me to get rid of the pain.

[@kevinbrejcha6911]

Great video! If you’re using both ice and heat, do you recommend ice first then heat?

[@natebardwell]

Ice to reduce swelling, heat to move blood, both off to reset, ice again then both off about an hour as after this point you risk tissue damage if you keep doing it. Elevate the whole time if it's a limb and an acute injury.

[@Kraily4t8]

Really clears things up, thanks! :D

[@toneandtighten]

Glad it helped! Thanks for your comment!

[@leafuchs7065]

Rabbi of England

[@leafuchs7065]

9899’kk

[@cpscott15]

@@toneandtighten This is actually wrong. Ice has no therapeutic benefit in using ice on an injury. The natural inflammatory healing process is best.

[@pedrotavarez4801]

thanks men 🙏

[@xjenchen8142]

Wrapped chopped onions around sprained ankle works like a miracle!

[@toneandtighten]

Thanks for sharing!

[@eyadhos]

How to do that? I think my sprained ankle is now chronic.

[@mo_money247]

Lol are you serious 🤔😂

[@massalleh5255]

@@mo_money247 Yes actually

[@manuuuu2391]

Hello sir I've strain in my shoulder caused by sleeping position it's been 3 days so I'm applying ice on, is it good or I've to apply any heat balm there like movee??

[@eydhanahmedmoosa3916]

I just came after a football game and both my heal hurts, i didnt fall or get hitten by another player, it just started hurting out of nowhere, what should i do?

[@thesmart4378]

Yesterday night fell on the floor ... head swollen like a small ball ....age 66 ...used tablet antibiotics.....but didn't use ice....n fever too now .... what I have to do....hot or ice ..?

[@Karen-fw1ll]

What about if you broke your knee from fal leave my toes are swollen and in pain

[@caitlinmartin8375]

I have an issue where my feet turn in when i am relaxed. Everywhere i have looked it says about overpronation and intoeing but if it is just when my feet are relaxed then what is it called?

[@mohdamal2634]

Ice cubes appling good for hamstring injury?

[@eddiemuise4791]

How long too heal.mine dont swell.just sore stringy.

[@chester9950]

I pulled my left calf During a soccer game ( didn't pull it or anything just felt tightness but I felt a pinch so it's a Grade 1 I believe . I done R.I.C.E so I want to ask how to ice and heat during a calf strain or do I stick with just ice 🤔 I apologize if this doesn't make any sense, doing my best to explain. Thank you

[@wlsweat1]

I tripped on a root while walking on a trail path and fell flat on my face. My right hand took a beating. It's now swollen and I am in a lot of pain and it's hard to move my fingers. Heat or ice?

[@visable5746]

Heat. Will help the muscles relax and heal faster

[@QuranBurton]

Thanks a lot man. I’m an athlete who is suffering from an injury that jus seems like it won’t heal. It’s been occurring for weeks now. This is my senior season in hs and I really need to play so what can I do to speed up recovery time?

[@PritamVerma-vy7or]

What you did please tell

[@aumnamashivaya4]

Thank you!!!!!❤

[@toneandtighten]

You are so welcome!🤗

[@IAMKAFFY]

Thanks a lot it was really really helpful I was Teri my sore and the tops really hit the spots

[@toneandtighten]

You're so welcome! I am glad this has helped you and thanks for commenting!

[@shariecebrewster5962]

10 question on it's

[@Fightermanfeta]

Someone checked my shin and I’m supposed to be fighting next week but idk what I should do.

[@denniscalla1522]

Im in the healing process of a quad strain, the acute phase is passed but i found ice better, it is a problem to continue use it even after the acute phase? Thanks!

[@Chaingangsoldiernit]

Im in the same boat right now 😢. How long did yours take to heal?

[@MusicYoutube-s5u]

Hi may I ask, what are the symptoms of quad strain? Is it painful even at rest? Thank you

[@kidzcartoon803]

I got injured around 20 days ago but a small size bump is not going what we should do ??

[@2forfun007]

What about an injury with swelling and bleeding at same time

[@UNTAMEDJAY]

Quick answer?

[@closerthanabrother9703]

Thanks for the video! Great insight. So doing 20 on 20 off COLD and HOT alternating is ok for a knee injury? Everything I’ve read seems to focus on cold only for 24 hours, but wanted to know if alternating from cold to hot to cold for first 24 would give any added benefit. Thank you!

[@tripled1185]

Did that work for you ? Because I’m going through a knee injury right now

[@Johonavich49]

I fell and hit my knee. It’s really painful now. You say 20 minutes on an 20 minutes off. 3x a day. I’m confused on what times I should do that

[@toneandtighten]

Just whenever! Maybe morning, afternoon, night.

[@Johonavich49]

@@toneandtighten it’s worse when I lay down. Pulsating pain.

[@jwalantrai6464]

I got hit by hockey bat in jaw. What should I try

[@alibellamine5337]

can i use this ony my inflamated right hand middle knuckle ? ( im a boxer )

[@aryanaggarwal3488]

I got femur fracture and it's been 3 months what should I apply ???

[@HumbleWoman7774]

What to use for swelling in the face after an physical fight?

[@insightandintuition276]

T u I appreciate your clear concise explanation 👍

[@toneandtighten]

My pleasure!

[@eddiemuise4791]

How do you grade it.ty.mine is just sore and stingy.

[@johnhoward7710]

What would you say for soft tissue muscle injury