When something hurts—do you grab an ice pack or a heating pad?
It’s a common question.
And knowing the answer can make a real difference in how you feel—and how freely you move afterward.
Whether you’re recovering from a workout, dealing with sore muscles, or navigating discomfort after bodywork, the right approach can support your recovery in a big way.
Let’s break it down.
Ice is best when there’s inflammation, sharp pain, or swelling.
It calms the area, numbs the pain, and reduces excess fluid.
Think sprains, sore joints, or anything that feels recently aggravated.
Use ice for:
How long?
10 to 15 minutes is usually enough.
Once the area is numb, ice has done its job—after that, let your body’s natural healing process take over.
By reducing inflammation, you’re not just easing pain—
You’re also helping restore the conditions your body needs to move better and heal more effectively.
Heat is ideal for tightness, stiffness, or muscle tension.
It softens tissue, improves circulation, and encourages things to loosen up—making movement easier.
Use heat for:
How long?
10 to 20 minutes is usually enough to help the area relax and open up.
Heat won’t reduce inflammation—
But it can be incredibly soothing for patterns of tension that restrict mobility.
If you’re unsure whether to use heat or cold—or if your discomfort includes both inflammation and muscle tightness—alternating hot and cold therapy may be your best bet.
It doesn't matter which one you start with as long as you end with the cold to finish in an anti-inflammatory state.
Alternating between ice and heat causes your blood vessels to expand and contract.
This boosts circulation, moves fluid through the tissue, and promotes recovery.
It’s one of the most effective ways to support healing while improving overall comfort and movement.
These tools take the same idea and apply it to the whole body.
As far as when to use, use the same guidelines in the when to use ice and heat sections. Knowing which your body needs at the right moment can go a long way in supporting full-body mobility and long-term recovery.
After receiving a myopractic session—or any other form of manual therapy that affect the muscles or joints—your body has been guided into a more functional pattern.
But even productive change takes energy to process.
That’s why ice is typically the go-to after bodywork.
There can often be some level of inflammation as your body processes bodywork. So it helps reduce inflammation and gives your system the support it needs to adapt and stabilize.
You can alternate heat and ice if that feels helpful—
But make sure to finish with cold.
These are simple but powerful tools to extend the benefits of your session and support long-term improvements in mobility and function.
Whether you’re managing pain, easing muscle tension, or just trying to stay more mobile, ice and heat are simple, effective recovery tools.
To keep it simple:
Use ice to reduce inflammation.
Use heat to soothe and relax.
The more effectively your body can recover, the more freedom you’ll feel in your movement—
And that freedom often starts with small, consistent habits like this.
Keep this in mind the next time you’re sore, stiff, or recovering—your body will thank you.
