Research continues to evolve when it comes to managing injuries. While ice and heat have long been go-to tools, newer evidence suggests that how—and when—we use them matters more than we once thought.
In fact, recent approaches place more emphasis on supporting the body’s natural healing process, rather than simply trying to reduce inflammation as quickly as possible.
In some cases, ice or heat alone won’t be enough. If an injury is extremely painful, worsening, or shows signs of infection, it’s important to consult a healthcare professional. You may require medication or a more specific treatment plan.
So the question remains: do you use ice or heat?
Let’s break it down using current best practices.
For Acute Injuries
If you’ve experienced an acute injury (something recent—typically within the first few days to weeks), the traditional advice was to ice immediately.
However, this is where newer research has shifted our thinking.
Enter: PEACE & LOVE
Instead of the old PRICE (Protect, Rest, Ice, Compression, Elevation), we now use:
PEACE & LOVE
Protect
Elevate
Avoid anti-inflammatories
Compress
Educate
followed by:
Load
Optimism
Vascularisation
Exercise
What About Ice?
Ice can still be used—but more for short-term pain relief, not as a primary healing strategy.
There’s growing discussion around the idea that inflammation is a necessary part of healing, and aggressively reducing it (with ice or anti-inflammatories) may slow tissue repair in some cases.
So rather than defaulting to icing:
- Use ice briefly if it helps pain
- Avoid prolonged or excessive icing in the early stages
- Focus more on protecting the area and gradually reintroducing movement
What About Heat?
Heat is still not recommended in the very early stages of an acute injury, especially if there is significant swelling or throbbing. It can increase blood flow and potentially aggravate symptoms early on.
For Chronic or Ongoing Injuries
If your injury has been present for several weeks or longer, the approach shifts.
At this stage, heat can be helpful:
- Promotes blood flow
- Helps relax muscles
- Can reduce stiffness and discomfort
Heat is often useful before movement or exercise to help you feel looser and more comfortable.
That said, the focus for chronic injuries is less about passive treatments (like heat or ice) and more about:
- Targeted strength work
- Improving movement patterns
- Gradually increasing load tolerance
So… Ice or Heat?
A simple way to think about it:
- Early injury (acute):
Prioritize PEACE & LOVE → use ice only if it helps pain (not to “stop inflammation”)
- Later stages or chronic injury:
Heat can help with stiffness → but movement and loading are key
What Else Can You Do For Injuries?
Beyond ice and heat, one of the most important things you can do is keep the body moving—appropriately.
A guided exercise program can:
- Improve circulation
- Support tissue healing
- Restore strength and mobility
- Reduce the risk of re-injury
Recovery isn’t just about resting—it’s about progressive, intentional movement.
If you’re dealing with pain or not sure how to manage an injury, we’re here to help. We can assess what’s going on and build a plan to get you moving confidently again.
