Old-Skool Ice v Heat Advice
There is so much confusion around when to use ice and when to use heat, and this is a common question we are asked here at Phyx.
Our bodies naturally adapt to changes in temperature for survival through regulating blood flow by dilating (widening) or constricting (narrowing) blood vessels.
When we apply heat or ice, we are taking advantage of the natural reactions of our bodies to help reduce pain and promote healing of injuries.
The literature around using ice and heat seems to be forever changing, however to make things simple, we have put together some old-skool principles to help you know when to use ice or heat at home.


Applying ice to your body has the effect of constricting your blood vessels.
This helps reduce the blood flow, subsequently reducing swelling, internal bleeding and pain.
This is why ice is helpful for injuries such as an acute sprain or strain, acute muscle tears, suspected fractures.
Aside from acute injuries, ice is also useful for reducing post-sport muscle soreness and swelling in athletes, and for post-activity inflammation to reduce pain, inflammation and swelling associated with repetitive/overuse injuries, such as chronic bursitis or tendinopathies.


Applying heat to your body has the effect of dilating your blood vessels.
This helps to increase blood flow, reducing muscle tension or spasm, pain and stiffness, and improving soft tissue elasticity.
Heat is useful for areas which are stiff or have muscular pain, such as back or neck aches (not associated with acute trauma), muscle spasms, muscle trigger points, chronic pain, arthritis.
Prior to sport or activity, heat can be used to promote the warming of muscles, ligaments, tendons and joints to reduce the likelihood of injuries.

Lupin Heat & Cold Bags

These lupin bags are great to keep in the freezer to use as a cold pack or pop int he microwave for heat.
Grab one next time you’re in the studio.
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