Ice or heat for pain?

Ice or Heat for Pain? Expert Advice from Dr. Mike Geheren at New Life Chiropractic, Virginia Beach

One of the most common questions we hear at New Life Chiropractic in Virginia Beach is:
“Should I use ice or heat for pain relief?”

The answer depends on the type of pain you’re experiencing—acute or chronic, muscle strain or joint inflammation—but with the right approach, both ice and heat can be powerful natural pain-relief tools.

Let’s break it down so you can make the best decision for your recovery.

When to Use Ice for Pain

If your pain is new, sharp, or the result of an injury like a fall, sprain, or inflammation, ice is your go-to therapy.

✅ Ice Helps With:

• Acute injuries (less than 72 hours old)

• Swelling and inflammation

• Bruising or sprains

• Joint or tendon flare-ups

• Sports injuries or whiplash

❄️ Why Ice Works

Cold therapy constricts blood vessels, which helps reduce inflammation and swelling, numbs the area for natural pain relief, and slows nerve activity to prevent pain signals from firing too quickly.

How to Use Ice Effectively

Using ice at home is simple, but proper technique matters to avoid skin damage and maximize results.

💡 Tips from Dr. Mike Geheren:

• Use a zip-top bag filled with ice, a cold gel pack, or even a bag of frozen peas (just label it “do not eat”).

• Always place a thin towel or cloth between your skin and the ice pack to avoid frostbite.

• Apply ice to the affected area for 15–20 minutes at a time, every hour as needed.

• For targeted relief, try an ice massage: freeze water in a small paper cup, tear off the top, and rub the icy surface in circles over the sore area for 5–10 minutes (keep a towel handy—it gets drippy!).

When to Use Heat for Pain

If your pain is chronic, stiff, or due to tight, overworked muscles, heat therapy is often more effective.

✅ Heat Helps With:

• Chronic pain and stiffness

• Muscle soreness or spasms

• Tension headaches or neck stiffness

• Arthritis-related pain

• Pre-exercise warm-ups

🔥 Why Heat Works

Heat increases blood flow, delivering oxygen and nutrients to sore tissues. It also helps flush out lactic acid and metabolic waste that build up in overused muscles. This relaxes tension, soothes stiffness, and improves mobility.

How to Use Heat Safely

There are two types of heat therapy: local heat for targeted areas and systemic heat for whole-body relaxation.

🔥 Local Heat Options:

• Heating pads (set on low or medium)

• Hot water bottles

• Moist heat (damp towel warmed in the microwave)

• Heat wraps (disposable, wearable options great for low back or neck pain)

🛁 Systemic Heat Options:

• Warm baths or showers

• Steam rooms or saunas

• Heated mattress pads (use with caution)

💡 Pro Tip from Dr. Geheren:
Use heat before physical activity to warm up tight muscles, especially if you deal with chronic pain. Avoid using heat right after exercise or injury, as it can increase inflammation if applied too early.

Heat vs. Ice: A Quick Guide

Still Not Sure What to Use? We Can Help!

At New Life Chiropractic in Virginia Beach, we take a personalized approach to pain relief. Whether you’re dealing with neck pain, low back stiffness, a sports injury, or chronic muscle tension, we’ll help guide your care plan and integrate therapies like chiropractic adjustments, dry needling, cupping, massage therapy, and more.

Dr. Mike Geheren and our team are experts in holistic, evidence-based pain relief. Don’t guess—get the professional insight your body needs to heal and thrive.

📍 Visit Us:

New Life Chiropractic
Virginia Beach, VA
🌐 bestvirginiabeachchiropractor.com

📞 Call today to schedule your consultation or ask questions about your pain: