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Youth Health and Wellness

Ice vs. Heat:
What’s Best for Young Athletes?

When kids get hurt or sore, one of the first questions is: Should we use ice or heat?

Both ice and heat can help, but they work in different ways—especially with how they affect blood circulation and healing.

How Ice Works

Ice causes blood vessels to constrict (narrow), which reduces blood flow to the injured area. This helps reduce swelling, numb pain, and limit inflammation early on.

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Best for:

  • Acute injuries (within 48–72 hours)

  • Swelling, redness, warmth, or sharp pain

  • Joint sprains, muscle strains, or bruises

How to use:

  • 15–20 minutes, 2–3 times per day

  • Wrap ice in a towel (never direct on skin)

  • Wait at least 1–2 hours between uses

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⛔️ Avoid ice when the area is stiff, cold to the touch, or if the child has poor circulation.

How Heat Works

Heat causes blood vessels to dilate (widen), increasing blood flow. This helps relax tight muscles, improve joint mobility, and promote healing in chronic conditions.

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Best for:

  • Muscle tightness

  • Joint stiffness before practice

  • Old injuries (after swelling is gone)

How to use:

  • 15–20 minutes using warm (not hot) packs

  • Great before dynamic warm-ups or stretching

  • Never use heat on areas that are red, swollen, or hot

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⛔️ Avoid heat on fresh injuries—it can increase bleeding and make swelling worse.

How to Tell if It’s Acute Inflammation

Parents and coaches can look for signs of acute inflammation after an injury:

 

Use ICE if:

  • Area is swollen or looks bigger than usual

  • Skin feels warm or looks red

  • Athlete complains of sharp or throbbing pain

  • It happened within the last 1–3 days

 

Use HEAT if:

  • It’s been more than 3 days

  • Swelling has gone down

  • Athlete is stiff or sore but not in sharp pain

  • No redness or warmth is present

Key Takeaways:

  • Ice = Cold = Reduce Swelling & Pain
    Use ice within the first 48–72 hours after an injury to reduce blood flow, control swelling, and numb pain. Think acute injuries: red, swollen, warm, or painful.

  • Heat = Warm = Relax Muscles & Increase Flexibility
    Use heat when there’s stiffness, muscle tightness, or discomfort from an old injury (after swelling is gone). It helps increase blood flow and loosen tissues.

  • How to decide?
    🔹 Is the area swollen, red, or hot? → Use ICE
    🔸 Is the area tight, stiff, or old injury? → Use HEAT

Scientific References:

Peer-reviewed scientific studies:

  • Bleakley, C. M., Costello, J. T. (2013). Do thermal agents affect range of movement and function in patients with acute or chronic soft tissue injury? A systematic review.
    – British Journal of Sports Medicine, 47(11), 668–677.
    https://bjsm.bmj.com/content/47/11/668

  • Merrick, M. A., et al. (1999). The effects of ice on intramuscular temperature and blood flow in the human leg.
    – Journal of Athletic Training, 34(2), 141–146.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1322954/

  • Knight, K. L. (1995). Cryotherapy in sport injury management.
    – Human Kinetics Publishers.
    (Book summarizing decades of ice therapy studies)

  • Lehmann, J. F., et al. (1970). Effects of therapeutic temperatures on tendon extensibility.
    – Archives of Physical Medicine and Rehabilitation, 51(8), 481–487.

Trusted websites:

  • Stanford Medicine – “Ice pack or heating pad? What works best for athletic injuries” PMC+15Stanford Medicine+15NASM Blog+15

  • Emory Healthcare – “What to Avoid When Using Heat or Ice to Treat an Injury” Move United+4Emory Healthcare+4Orlando Health+4

  • Tufts School of Medicine – “Are You Using Heat and Ice Properly?” Stanford Medicine+8Tufts School of Medicine+8All Star Pediatrics+8

  • Johns Hopkins Medicine – “Ice Packs vs. Warm Compresses for Pain” Johns Hopkins Medicine+1All Star Pediatrics+1

  • TrueSport / Move United – “When to Apply Heat and Cold for Recovery” Wikipedia+9Move United+9Stanford Medicine+9

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