Ice or Heat for Injuries? | Waukee Chiropractor Explains

Waukee chiropractor explains when to use ice or heat therapy for acute injury recovery and inflammation reduction

Waukee Chiropractor Explains: When to Use Ice vs. Heat for Injuries

Research shows that there are several effective treatment protocols to reduce inflammation and speed up recovery after an injury.

But here’s a common question we hear at Core Chiropractic in Waukee:
“Should I use ice or heat?”

The truth is, ice and heat therapy can both be helpful, depending on the type and timing of your injury. Let’s break down what to do so you’re prepared the next time pain strikes.

For Acute Injuries (Less Than 6 Weeks Old)

If you’ve recently suffered an injury—think sprains, strains, or swelling within the last few days—stick with ice.

Using heat too early can increase inflammation, make pain worse, and even delay healing. That’s why we typically recommend ice during the first 48–72 hours of an acute injury.

Grab an ice pack (or a frozen bag of peas) and gently apply it to the affected area. The cold helps constrict blood vessels, reduce swelling, and minimize bruising—an essential step for early recovery.

While it might not feel as soothing as heat, cold therapy is often more effective for early-stage injuries. In some cases, alternating between ice and heat later on may help, but that’s something to review with your healthcare provider or chiropractor.

For Chronic Injuries (More Than 6 Weeks Old)

Once an injury has lingered for more than six weeks, it becomes chronic. This is where heat therapy comes into play.

Applying heat to chronic injuries can increase blood flow, relax tight muscles, and ease stiffness around joints. It’s especially useful for chronic neck pain, lower back tightness, and joint discomfort.

Because heat reduces muscle tension and promotes flexibility, it may also help improve your range of motion, so you can stay active and mobile. Just be cautious not to push through activities that still cause pain or swelling.

Other Ways to Speed Up Recovery

In addition to hot and cold therapy, your recovery may benefit from:

Gentle rehabilitation exercises
Stretching programs tailored to your injury
Chiropractic care to restore alignment and promote healing
Soft tissue therapy to reduce tension and inflammation

Staying active—within reason—can stimulate circulation and speed up the healing process. Movement is medicine when done right.

Still Dealing with Pain or Swelling? We Can Help

If your pain isn’t improving, don’t wait it out. At Core Chiropractic in Waukee, we help patients every day recover from injuries and get back to feeling their best, without relying solely on medication.

When you visit us, you’ll get: