At Reset Chiropractic & Wellness Center in Bloomingdale, IL, we know injuries happen—whether it’s a sports strain, a slip-and-fall, or chronic muscle tension. A common question we hear from patients in Bloomingdale, Roselle, and Medinah is: “Should I use ice or heat?” The answer depends on how recent the injury is and the type of tissue involved.
Ice vs. Heat: The Modern Approach
For decades, ice was recommended for almost every injury. While icing can reduce pain and swelling, recent research has shown that using ice beyond the initial acute phase can actually slow healing and limit the body’s natural recovery and adaptation—especially in athletes. That’s why we now recommend ice only during the first three days after an injury, then transitioning to heat to support long-term healing.
Acute Injuries: Use Ice Within the First 3 Days
If your injury is acute—happening very recently and within the first three days—ice is typically the best approach:
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Avoid heat in this early phase. Heat too soon can worsen inflammation and pain.
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Use ice packs or a bag of frozen peas for 15-20 minutes at a time. Ice constricts blood vessels, reducing swelling, bruising, and discomfort.
While ice may feel uncomfortable, it is the safest and most effective option during the initial inflammatory phase. In some cases, alternating between ice and heat can be appropriate—but this should be guided by a healthcare professional.
Chronic Injuries: Transition to Heat After 3 Days
After the first three days, injuries enter the chronic phase, and heat therapy becomes more beneficial:
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Heat increases blood flow, promoting healing in muscles and joints.
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It relieves muscle tension and stiffness, improving mobility and comfort.
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Applying heat before gentle movement or stretching can help maintain function and prevent further injury.
It’s important to avoid strenuous activity if the area is still tender or swollen, even when using heat.
Supporting Recovery Beyond Ice and Heat
Alongside ice or heat therapy, professional care can accelerate recovery. At Reset Chiropractic & Wellness Center, your treatment plan may include:
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Gentle exercises and stretches to improve circulation and strengthen injured areas
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Chiropractic adjustments or physical therapy to restore alignment and function
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Advanced therapies like shockwave therapy to promote healing for stubborn injuries
If you’re dealing with pain or an injury, the best next step is to book a consultation online. Our team in Bloomingdale, serving Roselle and Medinah, can evaluate your condition and create a personalized plan to get you moving comfortably again.
