Is ice or heat best for treating injuries?

There’s a vast amount of conflicting literature that challenges and supports the treatment of injuries. Ice and heat have been shown to have potential therapeutic benefits, but also possible placebo effects.

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Cold therapy appears to help reduce inflammation by slowing down the blood flow to the injured area and acting as a gentle anaesthetic. This limits the risk of swelling and tissue damage, and slows down the pain messages from the brain to the affected area.

Applying heat to an injured area encourages blood vessels to dilate, enhances blood flow and soothes muscles. Additionally, heat can help with relaxation and could be psychologically reassuring.

It has also been shown that when used in a combination (hot-cold-hot-cold), the therapeutic benefits towards treating injuries are just as positive. Applying a series of hot and cold treatments will repeatedly constrict and dilate the blood vessels, which can reduce pain and encourage an increase in nutrients to the injured tissues.

Although both therapies can have positive outcomes, there still lacks strong evidence to support them. Treating an immediate injury to reduce inflammation and pain is always a positive. But seek further medical advice, as the correct rehab strategy is essential in returning back to training as quickly as possible.

Nick Beer Rehabilitation strength and conditioning coach

About

Former British elite triathlete Nick has a BSc Hons in biomedical sciences from the University of Sheffield, an MRes in human sciences from the University of Loughborough and is currently at UCL studying for an MSc in sports medicine. Nick's extensive scientific knowledge on the functioning of the human body, coupled with his background as an elite athlete and experience of working in a multi-disciplinary team, have given him the perfect platform to develop a very successful career as a reconditioning performance coach. Nick's broad understanding of surgical procedures and different types of imaging techniques in diagnosing and treating injuries, ensures that a correct, thorough and safe rehabilitation programmes are administered. Overall, it’s his unique ability to creatively orchestrate individually tailored rehabilitation programmes that successfully transition patients into strength and conditioning coaching plans. This invariably leads to patients returning back to their sporting activities fully recovered and in better condition than prior to their injury.