Ice or Heat? What the Latest Research Says About Pain Relief and Recovery

June 9, 2025

One of the most common questions we hear at New Life Physical Therapy is: Should I use ice or heat? For years, ice has been the standard recommendation immediately following an injury—but emerging research is shifting that perspective. While ice can still offer temporary pain relief in the short term, new findings show that heat, even in the early stages of injury and in the presence of swelling, may actually support the body’s natural healing response more effectively.

Rethinking Ice and Heat

The traditional RICE method (Rest, Ice, Compression, Elevation) is being reconsidered in favor of approaches like PEACE & LOVE, which prioritize movement, vascularization, and education. Although ice may help control pain and swelling right after injury, studies suggest that it can also restrict blood flow and delay the inflammatory phase that is essential for tissue repair. In contrast, heat therapy promotes circulation, relaxes tissues, and may accelerate healing—even early on after injury, and even when some swelling is present.

When to Use Heat:

• Muscle tightness or spasms
• Chronic conditions like arthritis or back pain
• Subacute injuries (a few days post-injury), and—in some cases—immediately post-injury even if swelling is present
• Before movement or stretching to increase tissue flexibility

When to Avoid Heat:

• Over open wounds, bruising, or infection
• In areas with reduced sensation or poor circulation
• With very fragile or compromised skin

How to Apply Heat Safely

Use heat for no more than 15 minutes at a time. Moist heat sources, like rice packs, are an excellent option—they tend to cool naturally within that window, lowering the risk of overheating. If using an electric heating pad, always set a timer and place a pillowcase or thin towel between the heat source and your skin. This is especially important for older adults or anyone with sensitive skin, to avoid burns or irritation.

The Role of Movement in Recovery

Whether you’re using heat or ice, what matters most is getting moving—safely and appropriately. Guided movement helps improve circulation, reduce stiffness, restore function, and support long-term healing. In fact, movement-based rehab has been shown to be more effective than passive treatments like heat or ice alone. Heat can be a great primer to make movement more comfortable, especially in the early stages of recovery.

The Bottom Line

While ice can still be useful in very acute situations, don’t be afraid to reach for heat—even early on and even if there’s swelling. Just use it wisely and combine it with movement for best results. If you’re unsure what’s right for your specific condition, we’re here to help.

Want a personalized plan for pain relief and recovery?

Schedule a visit with one of our expert physical therapists at New Life Physical Therapy. We’ll guide you through safe, effective strategies to get you moving and feeling your best.