The PT Handbook: Ice or Heat? Stop Guessing and Do This Instead

Welcome! The PT Handbook is a physical therapy newsletter discussing all things physical therapy/sports medicine. This newsletter is an extension of our philosophy at Art of PT Sports Physical Therapy LLC where our patient population includes exercise lovers and active individuals. We are a PT private practice that prides itself on providing true one on one service. Not like the big corporate physical therapy companies.

This handbook will provide practical PT tips and dive into hot topics surrounding the sports rehab world. If you have questions about the field of physical therapy or need to schedule an appointment (virtual/in person), contact us with the link below!

Dr. Gerry Robles PT, DPT

Founder, Art of PT Sports Physical Therapy LLC- Athlete-level care for every active body

https://www.artofpt.com/contact-us

PT Handbook Conversation: Ice vs Heat? Which one is best?

I get this question a zillion times a week from patients, Ice or heat for this pain/injury? And again…. it depends. Here’s the truth, ice and heat serve different purposes and knowing when to use each can speed recovery and reduce pain. Here’s a quick bullet point post on when to use each, it’s easy and quick to follow:

🧊 Ice = Fresh Injury Relief (remember pain isn’t the best for swelling, your body needs the inflammation process and ice may impair it, ice is more for pain modulation—-find my “Peace and Love” post for more)

• Best for sudden injuries (sprains, bumps, post-workout flare-ups)

• Helps numb sharp pain and make things more tolerable

• Works best in the first 24–48 hours after an injury

• Keep it short: 10–15 minutes at a time

🔥 Heat = Stiffness & Aches

• Best for tight muscles, tension, or lingering soreness

• Boosts blood flow and helps muscles relax

• Great for back/neck stiffness or achy joints

• Use once you’re past the early injury phase

See? Easy peasy, that should clear stuff up.

✅ Rule of Thumb: Ice for pain relief right after a new injury. Heat for stiffness or ongoing aches.

👉 Have a friend who always ices everything? Forward this to them NOW.

👉 Need help, ask me!

👉 Make sense? If not, reply to this email. I'd love to hear from you!

Also, check out my latest podcast with my good friend, combat sports coach, Ramy Daoud. We get personal on many topics when it comes to mental health and wellness. Watch it if you enjoy these talks.

Enjoying The PT Handbook? We’d love to hear what you think! Hit reply and let us know 😄 Did this newsletter help, inspire, or surprise you? I read every message and appreciate your feedback. Yes I really read everything lol.

See you soon,

Dr. Gerry Robles PT, DPT

Founder, Art of PT Sports Physical Therapy LLC

www.artofpt.com