Heat or Ice? The Best Way to Recover From Injuries

One of the most common questions we hear in clinic is: “Should I use heat or ice for this?”

In Western medicine, ice is usually the go-to for injuries. It reduces inflammation, numbs pain, and feels good on a swollen ankle or freshly pulled muscle. But from a Traditional Chinese Medicine (TCM) perspective, we tend to lean the other way.

Let’s break it down.

Ice Might Calm Your Injury… But It Can Also Slow Healing

Yes, ice works as a short-term fix – it constricts blood vessels, reduces swelling, and dulls discomfort. But in Chinese medicine, that constriction can actually interfere with the body's natural healing response.

When you get injured, your body sends blood, fluids, and white blood cells to that area. The inflammation you’re feeling? It’s your system doing its job. Ice may relieve some of the discomfort, but it also slows circulation and can prevent those helpful immune and repair cells from doing their work.

Heat Moves Qi, And Healing Needs Movement

In TCM, pain is often caused by stagnation, meaning energy (Qi) or blood becomes stuck. Heat helps relax, dilate, and move, which supports circulation and allows healing to happen more efficiently. Whether you’re dealing with muscle tension, chronic joint pain, or stress-related tightness, heat helps open things up and gets things flowing again.

That’s why we recommend heat over ice in most cases, especially for:

• Chronic pain (neck, back, joints, etc.)

• Muscle tightness or knots

• Acute flares of old injuries

• Pinched nerves

• Cold, stiff conditions that worsen in damp or cold weather

When Is Ice Appropriate?

We’re not totally anti-ice. There are just a few situations where it makes sense:

Within the first 24-48 hours of a new, acute injury (think: a fall, sprain, or trauma with visible swelling).

When you absolutely have to keep going (like finishing a game, performance, or long hike with an injury – use it for comfort, then switch to heat after).

Insect bites or stings where numbing the spot can help reduce irritation.

Even in those cases, we recommend using ice briefly and only if needed – not as a long-term solution.

Bottom Line? Warm It Up.

In Chinese medicine, healing happens through warmth, movement, and circulation – not freezing things into stillness.

So, if you're dealing with pain, tension, or an old injury that just won’t budge, try ditching the ice pack and reaching for the heating pad instead.

Your body, and your Qi, will thank you.

Need help figuring out what your body actually needs to heal? Come in for an appointment at our clinic in Lakewood, CO. We’re happy to guide you and offer treatments that will accelerate your healing process.