Whether you’ve torn a muscle or sprained your ankle, minimizing damage from sports injuries requires prompt care. Sports medicine providers recommend applying ice or heat to the affected area to minimize pain and promote healing. While these therapies both offer benefits, each temperature has a different effect. To reduce the risk of recovery complications, here is a brief overview of when to use hot or cold therapy for an injury.

When to Apply Ice

Ice application, also known as cryotherapy, is ideal for acute sports injuries, or those caused by physical trauma to a localized area. This category includes sprained ankles and dislocated shoulders.

Cold therapy reduces circulation and numbs the tissue, minimizing inflammation and pain. Doctors recommend applying ice during the first 48 hours after an injury, when swelling is present. You can use an ice pack, a bag of frozen vegetables, or ice wrapped in a towel on a small area. If the injury is difficult to reach with an ice pack or covers a large area such as the back, you can also take a cold bath.

It is best to practice cold therapy about three times a day for up to 20 minutes per session. Additionally, you should only use this method after a sports injury, as applying cold to muscles can increase the risk of complications.

When to Apply Heat

Heat therapy, or thermotherapy, is generally reserved for chronic sports such as an overused muscle, shin splints, or a stress fracture. This treatment increases circulation to the affected area. The extra blood flow to joints or muscles helps them relax and become more flexible, speeding up the recovery process.

To practice this therapy, apply a heating pad or steamed towel to the affected area. A hot bath or shower can also provide relief. While there is no time limit to how long heat therapy should be used, it’s best to stop if your skin becomes aggravated due to the temperature.

While heat therapy can help improve mobility before exercise and minimize pain associated with chronic injuries, it should never be used directly after an incident occurs. Doing this will only direct more blood to the tissue and increase painful inflammation.

Although hot and cold therapy can support pain relief and healing processes, some sports injuries may require additional treatment. If you’ve experienced an injury, New York’s Orthopaedic Associates of Rochester will evaluate the damage and determine the best path to recovery. The clinic provides targeted treatments for conditions ranging from heel pain to joint injuries, helping you minimize damage, relieve discomfort, and get back in the game with confidence. Visit the orthopedic doctors online for detailed service information, and call (585) 723-­3000 to schedule an appointment.