19/05/2026
❄️ ICE or 🔥 HEAT?
Probably the question I get asked the most in clinic 👀
There’s a lot of mixed information online, especially with newer approaches to injury management moving away from automatically icing every injury.
Current evidence suggests inflammation is an important part of tissue healing. However, that doesn’t mean ice no longer has a role.
❄️ ICE (Cryotherapy) can still be useful within the first 24–72 hours following acute injury for:
→ Short-term pain relief
→ Managing excessive swelling
→ Improving range of motion when swelling is restrictive
→ Pitch-side and immediate injury management
That being said, prolonged or excessive use may delay aspects of the normal healing response.
🔥 HEAT (Thermotherapy) is generally more appropriate for:
→ Muscle tightness and stiffness
→ Chronic/non-acute presentations
→ Pre-exercise mobility and movement preparation
→ Promoting relaxation and increasing tissue extensibility
⚠️ Heat should be avoided in the presence of acute swelling or inflammation.
If swelling is minimal, movement is good, and pain is manageable, the body may simply benefit from appropriate movement and gradual loading rather than excessive icing.
💡 In simple terms:
Ice = symptom management
Heat = relaxation and mobility support
The most appropriate approach will always depend on the stage and presentation of the injury
